DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Grip the bar overhand at shoulder-width and hang fully, legs together and straight or slightly bent, shoulders pulled down slightly, and wait until the body stops swinging.
- 02
Exhale, first brace the abs and tuck the pelvis slightly (curl the lower abdomen), then raise the legs in front until the thighs are at least parallel to the floor; advanced trainees can bring the feet up toward the bar.
- 03
Pause 1 second at the top and feel the lower abs contract; do not swing the hips for momentum.
- 04
Inhale and lower the legs under control back to the hang; let the body settle before the next rep.
- 05
Regression: hanging knee raises with bent knees, or use an arm-support (captain's chair); use straps if the grip gives out first.
Common mistakes
- Swinging the body back and forth for momentum.
- Lifting with the hip flexors only, without curling the pelvis, so the abs do little.
- Over-arching the lower back and dropping the legs too fast.
- Shrugging and straining the neck at the top.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.