T Nation

Hanging Leg Raise


#1

Do you guys perform this with explosive concentric and slow/controlled eccentric?

I dunno if I'm doing this correct or not or I just think I have really weak abs or something, doing 2 controlled ones are very tough!!


#2

Work up to it, it's worth it. This exercise is called the Hanging Pike and there are many variations.

Just get to a point where you can do 10 with proper form and then worry about exploding. Nobody should start a new exercise with explosive concentrics, I don't care how experienced the person is.


#3

Just be sure to perform properly. Many people do just that, leg raises. Which is a great workout for the hip flexors.

Be sure to curl the hips towards the chest as to activate the abs in the movement.


#4

exactly. if you do these right you'll be working the tranversus rather than rectus.

get the flexors out of the movement just like jehova said -tilt your hips- and to that i'd add contract your sphincter.

you also want to release air support so once you get to an L shape exhale so there's no air helping you.

doing these as static L hangs is incredibly effective. here's the breakdown:

-hang
-pelvic tilt/sphincter suck/inhale
-leg raise to 90 degress or higher
-blow out your air
-hold

most people can L-hang if they hold their breath, but not once they release that pressure. try doing reps of 10 second holds or maybe even 5 and work up to a minute total time. you'll get more out of doing 10 static reps than 100 leg raises.


#5

Slow controlled everything.


#6

good post