hanging knee raises, wow

[IronandGravity]

I tried these out today and I really like them. Instead of doing flat sit-ups that hurt my back, I hang from a pull-up bar (no straps or whatever those things are called you put your arms into) and bring my knees up further than parallel to the floor. 2x20 at body weight. Would be cool to try weights on the legs somehow when I get stronger at these.

Not sure which got worked more, my upper back/lats or my abs/hip flexors. Hopefully this'll help my pull-ups also (fridays).

 

[callthedoctor]

Interesting...think I'll try....

Kinda worried about all the hip-flexor motion though.....

 

[kingc_79]

yea they hurt real nice...i'm gonna start these again myself when i get back in the gym

 

[d3track]

some gyms have the leg raise set up, so you dont have to hang there
you can use a db between your feet to ad resistance


callthedoctor.....why the hip-flexor worry? previous injury?

 

[lavi]

I think he may be referring to pelvic tilt... well that's what I worry about anyway

 

[Scotsman]

I need to start doing these again they really rock your abs. Especially when you have really big legs

Cheers,
Scotsman

 

[leatherface]

Instead of adding weight, you can just do hanging leg raises, then add weight from there. Usually I just hold a dumbell between my feet. That ab machine is called a roman chair btw

 

[IronandGravity]

Abs are nice and sore today. Hip flexors aren't sore at all.

 

[Tom Treutlein]

I felt these a bit when I did them, but I felt my lats pulling too much from hanging there. Still, I want to give them a try today. 10 RM day on HST.

 

[supreme]

you need to be able to do this with mininmal hip flexion, for if you slip into an anterior pelvic tilt you increase shearing forces in the lumbar spine.

To start you need to be able to hang with knees bent and a neutral pelvis. hips are then raised to slightly greater than 90 degrees of hip flexion and then you curl the trunk upwards and then lower under control with no swinging to the start point. Later when you have balance between the hip flexors and the lower rectus you can use a full ROM that includes hip flexion.

I estimate that I see 1 in every 30 people who try this do it correctly, most are some odd combination of hip flexion, anterior pelvic rotation and swinging; kind of like a monkey having an epileptic seizure.

S