Hanging Ab Variations

[SouthernLord]

I love hanging ab movements. I wouldn't dare put my arms in those funky slings on the chin up bar at the gym so I hang. By hanging on the chin bar you also increase grip and forearm strength, lat stability, and you can get some good rotational ab training. Check out this video.

 

[the_alcatraz]

I've been neglecting my abs to a large degree to be honest.

Just started running again, trying to get my cardio up...I MAY start jujitsu again or MMA. Depends on my time.

 

[SouthernLord]

I've been neglecting my abs to a large degree to be honest.

Just started running again, trying to get my cardio up...I MAY start jujitsu again or MMA. Depends on my time.

I did three sets of ten on the "Windshield Wipers" today. My ab strength is really coming along. Only if I could see them

 

[lockdownd7]

I'll take legitimate gymnastics moves (as opposed to watered down versions), thanks.

 

[SouthernLord]

I'll take legitimate gymnastics moves (as opposed to watered down versions), thanks.

Yeah me too. If I only had some rings........

I can imagine it would take be tough to do these on rings. Chins and dips too.

Can you do "power ups" on a chin up bar? I am close. I bet I could do them with rings. My false grip is shit though.

 

[lockdownd7]

Yeah me too. If I only had some rings........

I can imagine it would take be tough to do these on rings. Chins and dips too.

Can you do "power ups" on a chin up bar? I am close. I bet I could do them with rings. My false grip is shit though.

Do you mean a muscle up (the first move in this video)? BTW, that's about as flawless as you'll see it done. Zero kipping, zero pause/slowdown at the transition.

There's still plenty you can do without rings. Dumbbells make for great parallettes. Here's a nice intro to parallette training:

Parallette Training - Volume 1

 

[desmond]

I am a fan of these movements SL and do them.

I reckon I do them more slowly which is harder, but I'm a wuss in one respect in that I use lifting hooks.

Consider this this "quatro set"
(1) windshield wipers to death; immediately followed by
(2) hanging leg raises to head; immediately followed by
(3) hanging leg raises to waist; immediately followed by
(4) hanging knee ups.

I only ever do at most 2 sets of this combo as my performance drastically deteriotates. Also part 3 of this set is somewhat pointless

I'd love to start trying proper gymnastic moves, but our gym doesn't have facilities.

 

[lockdownd7]

I'd love to start trying proper gymnastic moves, but our gym doesn't have facilities.

While you're obviously more limited if you don't have access to proper equipment, you can still establish a very strong foundation that will be beneficial regardless of if you apply that foundation to true gymnastics work later on. In other words, do what you can! Work on planches, levers, mannas, handstands, etc. All of the aforementioned are trainable with a floor and a chin up bar.

Let me also mention, that in terms of functional strength, I consider gymnastics superior to weights (obviously referring only to upper body strength). I guess it doesn't matter if hypertrophy is your one and only goal, but if you care about function, you'd be wise to include gymnastics work in your routine.

 

[SouthernLord]

Do you mean a muscle up (the first move in this video)? BTW, that's about as flawless as you'll see it done. Zero kipping, zero pause/slowdown at the transition.

There's still plenty you can do without rings. Dumbbells make for great parallettes. Here's a nice intro to parallette training:

Parallette Training - Volume 1

Damn.

What a routine.

Are you a gymnast or do you just incorporate those drills into your strength routine?

And I meant "Muscle up"

 

[SouthernLord]

I am a fan of these movements SL and do them.

I reckon I do them more slowly which is harder, but I'm a wuss in one respect in that I use lifting hooks.

Consider this this "quatro set"
(1) windshield wipers to death; immediately followed by
(2) hanging leg raises to head; immediately followed by
(3) hanging leg raises to waist; immediately followed by
(4) hanging knee ups.

I only ever do at most 2 sets of this combo as my performance drastically deteriotates. Also part 3 of this set is somewhat pointless

I'd love to start trying proper gymnastic moves, but our gym doesn't have facilities.

I would definitely need straps for that.

I could see doing Windshield Wipers immediately followed by knee raises. I would be done after two sets.

Something just recently "clicked" for me with the Windshield Wipers. I went from poor form and few reps to strict form and sets of 10. These definitely hit my grip and upper back too.

I like that last drill in the video where he brings his knee to his opposite arm. I haven't tried these yet. They look tough.

 

[lockdownd7]

Damn.

What a routine.

Are you a gymnast or do you just incorporate those drills into your strength routine?

And I meant "Muscle up"

Nope, not a gymnast. But I love the training methods, and the skills are tremendously fun to work on. Not to mention, as someone who loves to train, it's great to have something I can work on basically everyday.

 

[needtogetarmy]

those towel grips are an ass kicker. Good vid.

 

[cobracock1979]

SL, amazing informative video bro! Love that, think tommorow is gonna be just abs! Thx

 

[SouthernLord]

I still can't see my abs

 

[cobracock1979]

SL - you lost any BF on ur new diet??