Flexed Arm Hanging Leg Raises To TRASH Your Abs...in a GOOD Way....


Home Featured Articles Nick Nilsson Flexed Arm Hanging Leg Raises




By Nick Nilsson
Author: Fitness-eBooks
Creator: Powerful Training Secrets

The hanging leg raise is one of the most commonly used lower ab exercises you'll see in the gym. As tough as it is, it can be done much more effectively with a small modification.

Instead of hanging down with your arms straight, do the hanging leg raise in the Flexed Arm Hang position! This not only makes the exercise tougher, it has the added bonus of removing much of the tension from the lower back that can happen with the standard hanging leg raise.

All you'll need to do the exercise is a chin-up bar (or something else to hang on). The nice thing about this version is that the bar doesn't have to be as high as with the regular version. You can do it in a power rack using an Olympic bar. Just set the bar to a level just about at your forehead. The exercise itself will be done exactly the same.

So grab the bar about shoulder-width, with your hands in an underhand curl grip. Pull yourself to the fully-flexed arm position and hold your body there.

Flexed Arm Hanging Leg Raises To TRASH Your Abs...in a GOOD Way....

Now do a leg raise/knee raise movement, bringing your legs up towards your chest.

Flexed Arm Hanging Leg Raises To TRASH Your Abs...in a GOOD Way....

As you come up, don't just bend at the hips but be sure to actually curl your pelvis up as well. This is what activates the abs.

Flexed Arm Hanging Leg Raises To TRASH Your Abs...in a GOOD Way....

I like to do this exercise with the knees to further remove stress from the lower back. Because of the increased tension of the exercise, it's still plenty tough!

Hold at the top then lower down and repeat.

This reason this works better? Your abs get NO rest at the bottom, like they normally do in a hanging leg raise. When you're doing the flexed arm hang, your abs are contracting isometrically to support the weight of your legs.

They're also contracting to support the tension of the arm hang! It's double-trouble on the abs to start with then you throw in a leg raise. Very challenging!

 


One Arm Version

If you're strong and are feeling adventurous, you can do this exercise with a one-arm hang. Instead of gripping both hands onto the bar, grip with one hand, then grab your wrist with your other hand.

This not only makes it harder, it sends more tension through the obliques as you do the exercise. Be sure to work both sides to keep things even.

 

 
 

So...Want Even MORE Strength, Muscle-Building and Fat Loss Info, Just Like This?


...and get a FREE copy of "The Unnatural Athlete" ($29.95 value!), Charles Staley's most politically-incorrect views on training, nutrition, fat loss, muscle-building and more!

 
 
Click here to post your comments on this article in our Team Staley Forums!



About The Author

Nick Nilsson is the Director of Online Operations for Staley Training Systems. He has a degree in Physical Education and Psychology and has been inventing powerful new training techniques for more than 18 years.

Nick is the author of a number of bodybuilding eBooks (listed below) all available by clicking here and has written for a variety of publications including Men's Fitness, Reps, Musclemag, Bodybuilding.com and many others. He can be contacted at nick@staleytraining.com.


 

 

Related Items


The Best Ab Exercises You've Never Heard Of


Metabolic Surge - Rapid Fat Loss

 

 
 

Staley Training Systems
P.O. Box 2334
Gilbert, AZ 85299
Toll-Free: (800) 519-2492
480-813-6205 Fax: (480) 813-6215

Helpdesk