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How NOT to Swing on Hanging Ab Exercises!



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Hanging ab exercises could be very difficult. Not essentially in doing sufficient reps of them however relatively doing sufficient high quality reps of them. In an effort to do the hanging leg increase successfully, you’re going to first have to show your physique easy methods to cease swinging. Far too many individuals enable momentum to hold them by way of the train they usually mistake the act of finishing a rep with the motion of finishing a significant rep.

On this video, I’m going to point out you a easy tip which you can make use of on the very subsequent set of hanging leg raises (or some other hanging ab train for that matter) that can allow you to to achieve full management of your physique and forestall undesirable swinging on each rep. The important thing to minimizing the momentum is to not let the physique be on the mercy of momentum. How can we try this? We will do that by partaking the muscular tissues which can be at our disposal which can be able to stabilizing us when the one two factors of contact we’ve are our fingers on the bar.

Some will attempt to squeeze the bar to achieve help and stability nevertheless it will solely trigger the forearms to fatigue quicker than your abs or lats if you’re making an attempt to do a pullup or chinup. As a substitute, you need to look a bit additional down the kinetic chain to your shoulder blades. In case you can management the scapula and forestall undesirable movement there, then you’re going to have the ability to impression the fingers by way of their connection to the humerus.

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So here’s what you need to do. Earlier than you begin your subsequent repetition of a dangling ab increase or leg increase, first interact the decrease traps by pulling the shoulder blades down. You must you’ll want to maintain your arms straight the complete time. In case you bend your elbows when pulling the shoulder blades down you might be possible simply utilizing your biceps to do the work. This isn’t going to perform what we are attempting to do. As a substitute, maintain the arms straight and pull the arms down to interact the decrease traps and arrange the soundness within the shoulder blades.

In case you don’t have the requisite energy in your shoulder blades to carry out this train tweak when hanging that’s okay. As a substitute, begin by performing this in a captains chair together with your again pressed into the again pad. The extra floor space that you’re pushing by way of gives you a greater probability at stabilizing your physique to forestall swinging whereas doing the hanging ab exercises.

Progress to transferring out to the dip bars and ensure to depress the scapula when doing the leg raises from right here. Clearly, you don’t have the help of your again right here so that is going to be tougher. When you’ve mastered this, stand up on the bar and do your hanging ab exercises with simply the tweak the decrease lure and scapular despair. You’ll cease the swinging and begin noticing higher outcomes from these exercises very quickly in any respect.

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For an entire program that tells you not simply what exercises to do however easy methods to do them to get extra out of every part you do, head to and get the ATHLEAN-X Coaching System. Begin coaching like an athlete and see how that may shortly translate into trying like an athlete.

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25 Comments

  1. my lower abs are extremely weak. When I try to do a leg raise like this, I get a slightly sharp pain shooting through my right leg that stops me from pulling my legs closer to the bar.
    I'm 22, and have no known injuries, so I assume this is somehow a form issue, but I have no idea how I'm doing it wrong. Does this sound familiar to anyone?

  2. I know this from 4 years ago but I really am curious. @ 3:55 or so I noticed while your hanging your shoulders don’t look even. Like your left arm is kept further away from your neck/body and you are closer to your right shoulder. I have this same problem and wondered if your right shoulder could just be shorter than the left or is it a comfort thing like from an injury because I too hurt my right shoulder. Thank you so much in advance if you ever see this.

  3. I was trying this at my gym, but I mine had one of those half yoga balls on it you put your back against and it ruined it because it would bounce me off it and give me momentum, making it so I wasn't creating the momentum myself

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