How NOT to Swing on Hanging Ab Exercises!
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- Опубліковано 23 сер 2024
- Hanging ab exercises can be very challenging. Not necessarily in doing enough reps of them but rather doing enough quality reps of them. In order to do the hanging leg raise effectively, you’re going to first have to teach your body how to stop swinging. Far too many people allow momentum to carry them through the exercise and they mistake the act of completing a rep with the action of completing a meaningful rep.
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In this video, I’m going to show you a simple tip that you can employ on the very next set of hanging leg raises (or any other hanging ab exercise for that matter) that will help you to gain full control of your body and prevent unwanted swinging on every rep. The key to minimizing the momentum is to not let the body be at the mercy of momentum. How do we do that? We can do this by engaging the muscles that are at our disposal that are capable of stabilizing us when the only two points of contact we have are our hands on the bar.
Some will try and squeeze the bar to gain support and stability however this will only cause the forearms to fatigue faster than your abs or lats if you are attempting to do a pullup or chinup. Instead, you want to look a bit further down the kinetic chain to your shoulder blades. If you can control the scapula and prevent unwanted motion there, then you are going to be able to impact the hands through their connection to the humerus.
So here is what you want to do. Before you start your next repetition of a hanging ab raise or leg raise, first engage the lower traps by pulling the shoulder blades down. You should be sure to keep your arms straight the entire time. If you bend your elbows when pulling the shoulder blades down you are likely just using your biceps to do the work. This is not going to accomplish what we are trying to do. Instead, keep the arms straight and pull the arms down to engage the lower traps and set up the stability in the shoulder blades.
If you don’t have the requisite strength in your shoulder blades to perform this exercise tweak when hanging that is ok. Instead, start by performing this in a captains chair with your back pressed into the back pad. The additional surface area that you are pushing through will give you a better chance at stabilizing your body to prevent swinging while doing the hanging ab exercises.
Progress to moving out to the dip bars and make sure to depress the scapula when doing the leg raises from here. Obviously, you don’t have the support of your back here so this is going to be more difficult. Once you’ve mastered this, get up on the bar and do your hanging ab exercises with just the tweak the lower trap and scapular depression. You’ll stop the swinging and start noticing better results from these exercises in no time at all.
For a complete program that tells you not just what exercises to do but how to do them to get more out of everything you do, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how that can quickly translate into looking like an athlete.
For more videos on how to improve your pullups as well as hundreds of ab exercises to help you carve up your six pack, be sure to subscribe to our channel here on youtube at / jdcav24
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Hey Jeff, What about the upside down hanging abs workout, whats your opinion about that? Thanks
I come HERE to get the facts on any said exercise! Been following you for years, great videos, great facts and seeing you without a shirt is the cherry on top 🍒lol!! I have to replay sometimes to finish getting the message cuz your ⚔️ bod “distracts” me 🤣
I've been swinging like a pendulum for months now. Thanks Jeff this is what I needed
Bruh 😂
I was doing the same 🤣
Good tips! The only thing I didn't hear mentioned explicitly (and the one thing contributing to runaway momentum the most) is *controlling the eccentric*. If you don't resist on the way down -if you just let your legs drop, you. will. swing.
Thanks man simple but great advice . It probably is the most important aspect of it
One year ago I felt like Jeff has covered everything there is to cover about working out. Seems like I was wrong hahahah :D
150 days into sobriety and I've been glued to these videos...I'm committing to some life-changing physical goals. I have a great appreciation for the biomechanics and fundamental knowledge shared in all Athlean-X content. Kia Kaha. -CH.
Good luck with your sobriety! I'm pulling for you. I've been there. Be careful not to get obsessive about this though keep a blanced life. Addiction is about not knowing how to deal with life and you get caught up in doing what makes you feel good. Exercise and healthy living makes you feel good but if exercise is all you do it too can become an addiction. Meditate or do yoga, work on your relationships; spend time with family, go to counseling, go to school or take up a hobby other than exercise. Again, good luck to you, you can do it👍👏🏻
I'm a recovering addict myself (heroin and alcohol), coming up on 14 months of sobriety, I have found that consistent exercise is one of the best things for my recovery. Keeps me in shape, makes me happy, and is an amazing stress reliever. Good luck to you Chris, it's a very tough battle, but we can do it!!!!
Hmm
How is it going 3 years later?
@@rightyouareken7587 Funny you ask that on the eve of my 4th year anniversary :D Tomorrow I'll have pieced together some very valuable days and I'm stoked. I appreciate you asking!!
Jeff is the only guy that I trust on UA-cam
LIKE YOU YOU AGREE
Go check powerexplosive if you sepak spanish
sahil patel .. AlphaDestiny, Omar Isuf too
sahil patel........ emergency awesome
sahil patel how you come here bro....are from India?
Jordan Peterson, Sam Harris.
If you meant working out CalisthenicsMovement
Please make a video for beginners on the entire process of going to the gym (warming up, stretching, other stuff your meant to do). Please Jeff I've made so many mistakes.
Amardeep Dhesi don't stretch before your workout
he ha a great warmup vid and I follow it with great success. as for stretching, don't stretch before a workout. hours after working out is better. stretching before causes the muscle to lengthen (which is the point) and that, if done before a workout, can cause you to perform at a less than optimal level. also, when you say "other stuff" idk what that means... make sure you have good nutrients (protein, carbs, fat) in your body, ready for use before going to workout. also, take advantage of your metabolism change that happens immediately after your workout. I like to take whey protein so that it digests quickly and is used more efficiently for muscle development. using whey is not a necessity if you decide to consume a different type of protein after a workout, but I personally suggest doing so. also, don't forget SLEEP. you need quality sleep if you train. the body repairs itself during sleep and rests. if you get to littler d sleep, oyu hinder the body's ability to do this, which will eventually lead to problems like overtraining, injuries, and mental problems like anger issues.
looks like you have to buy hes programm =)
Just buy his program little brah
Lol wanting everything from A to Z for free
I've been waiting for this tip for ages, thanks man , u r a life saver
Tommy Robbie Totally
Χρυσόστομος Τυρεβόλης I wanted to hear from him
didnt need this video i know alot about depression and instability
a_lot
lol you win
Then, you shouldn't of clicked on it. Doesn't someone have a vast ego. You should go to other fitness videos on certain lessons and say , didn't need that video. You knew that, too.
Joke skipped your head and went right through your soul lol
Hmmmm. You're right. I missed it now that I see it. Once, again, I have lost...
This is probably one of this channel's best videos. Developing abs with a focus on stabilizer muscles is much more important for overall fitness and health than doing it for aesthetic reasons.
how the fuck do you know everything about training...every video i watch i learn something new (im a newbie) but still impressive. keep up your great work !
Justin Sane he is a physiotherapist, with a PhD. That's why he knows everything
I didn't know someone can get a PhD just because someone commented about it on youtube.
No he does not have a PhD. Get your facts straight. It's amazing how many people think they're right while talking out of their ass.
At least we can all agree that he does not have an arts degree.
MS in Physical Therapy, personal trainer certifications, was Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons
How is it that every time i need help with something, you magically post a video about it? Legend
4:16 minimum swang boi
TGSince1990 lmfao I'm dead he really did say swang
Hahahaha never laughed this much at a UA-cam comment before
That nigga low key from da hood
Now watch em swang watch em swaaaang
Swaying* lmao
This video is not for Crossfitters.
@@JoeyCentral nope
Excellent variation suggestion! Thank you, Jeff Cavaliere!
That's the "Hollow Body" exercise application to abs exercises, first assume the hollow body position and then do your ab exercise.
It's one of the most forgotten and usefull advice jeff could give because it really makes a whole world of difference.
Jeff you need to go on Joe Rogan podcast
Tell this to CrossFit nation.
Haha this is hilarious! I am a lifter at heart, was the first thing I have ever did. I have done crossfit few time and theyre teaching me to "kip." Needless to say, I hate "kipping." Haha! They do it more for conditioning purpose then building muscle. I guess different goals for different people. I like my strict pull ups more!
used to be a lifter, leaning more to calisthenics now and it is more rewarding.
Dude calisthenics is awesome. Crossfit is just stupid lol.
@@tutterbrown9987 Kip means chicken in Dutch
Coincident? I don't think so
Loool king of the swing crossfitters
Really helpful video to help a massive problem I have when trying to do knee/leg raises (which I love as an exercise btw). I’m going to try this. Thank you (once again!) Jeff!!
This man has answers for everything
writing this comment while doing these. thanks jeff helped a lot.
Just started working out a few months ago and thanks to you and your advice I been getting quick results thanks man 💪
Am i the only one who like jeff's videos before watching them, because you know they're gonna help you? best fitness channel on yt
Great video Jeff. The scapula is such an important movement in every bodyweight exercise...
Jeff, i sincerely want to shake your hand and say thanks, thanks for being a motivation for many and passing your hard gain knowledge in such a disinterested way.
Jeff, maybe you could demonstrate this idea?
For the hanging AB exercise, I use Ab Sling straps and place a barbell directly below where I'm hanging. I place the barbell at the level of the small of my back and I lean against while doing Hanging knee raises. Doing this completely eliminates the swing. Using the AB Sling and having a barbell to lean against really isolates my ABs and I can do more because I'm not relying on my ability to hang there with my hands.
That time you posted the video with those 5 different ab exercises (in 5 minutes if I'm right)...the third one was kind of lateral hanging ab. I felt a great impact at the beginning...After a couple of times, I started not to fill any change at all. I now understand why. I started to swing and I even used the swing as a momentum. That's why I wasn't filling nothing at my core although it was always hard to do it.
Jeff the kinda guy to answer my questions before I ask them.
Many of your videos directly answer questions I've asked myself yet. Thank you!
All these ab videos and exercises have actually helped me with lower back pain. Pain in the ass at first since I never did much besides sit-ups.
Beginner here. I did this workout yesterday and this was exactly my problem. Thanks for this vid :)
Very good Jeff thanks for the help all these years
Thanks Athlean X because it was frustrating swinging on the bar without knowing how to correct it.
I have to agree with you. Did the same thing when I do pull-ups & explosive chin-ups. By locking my knees, pointing my toes downwards & engaging my core, it stops the swinging. Thanks for sharing this vid.
Exercises for Shoulder impingement pain relief . Thanks
Excellent tip! Been looking for some tricks to stop that swinging, thanks! Nobody beats Jeff! Always has something smart and clever to add to techniques.
Wow that was super helpful I cant wait to try it out. Also your obliques are developed and showing so hard.
I like this guy. He's not trying to be cute or charismatic like the master of ceremonies in other videos. He doesn't present himself in a way that shows he's aware of how ripped he is. He's been the skinny outcast.
By flexing traps and hinging at the waist, we move our center of mass forward, which allows for ab contractions to move the COM up and down instead of back and forth creating a swing.
Jeff can you please make a video on how to improve scapular retraction for better barbell rows, as well as improving external rotation of the shoulders. in my case my scapula doesn't retract as far as it can in rows, and my right arm can rotate externally further than my left arm.
I was literally doing pull ups and the ab crunch thing the other day and I was like "why the fuck am I swinging so much and why can't I stop it!?" And stopped doing them because I was getting so frustrated with myself swinging around everywhere.
Thank you Jeff, and may your troubles cease and fortune smile upon you
You are literally a wizard with these videos
Cheers for the tips, very timely, will be using them later today.
Amazing videos every week what a channel !!
Thank you for this perfect tip! I was searching for this a long time!^^
Another great and informative fitness video , you're the man jeff ! Any chance you`ll make a video on Pre bed stretches that you use daily? would really appreciate it.
thanks again for all the hard work you & the team put in every single video.
Really having that problem. Gonna try this. Thanks again
I really needed this tip, thanks!
Thank Jeff for your advice, I have the same swinging problem when trying to do hanging leg raise exercise, your video is very helpful.
This guy channel is really informative, compared to the others
BODYWEIGHT LEG WORKOUT SORE IN 6 MINUTES!!!!!
Marcos StreetAthlete Dance!
Marcos StreetAthlete Thats pretty tough to make since the legs are really strong and need a lot more resistance than just bodyweight to create overload
El Guerrero Not as much as you might think, you can use different principles to induce soreness in the legs in that time.
Marcos StreetAthlete 6 minutes jump split squats
Just do one of his arm workouts and use them to walk after
Exactly what I was looking for!!
I don't know how you do it, this is exactly what I've been wondering the lately. Keep up the amazing informative content!
I swear everything I need, Jeff already has it
Wow this is exactly what I needed right now! Jeff, you're a lifesaver!
4:39 I THINK JEFF WAS TRYNA TELL US SOMETHING
Thanks for this tip right on time again. I start most days WOs with this excercise.
Been doing these for the last few weeks and I've been trying to figure out how to stabilise myself, this video is exactly what I need for tomorrow's workout! Can't wait to show them my butt.
Thank you Jeff, I have been doing these exercises wrong for quite some time without progress, now I know one reason why.
This was helpful as I just started doing this exercise this past week
This will really be helpful, I've been struggling with the swinging
Exactly what I was waiting for. Thanks again, Jeff!
If you wanna make it more challenging put a foam roll between your legs and press them against each other while lifting. Thx for the value Jeff
Thanks a lot for the information Jeff.
Thanks, very useful for my workout.
ANOTHER GREAT VIDEO. So much learned.
Huge thanks Jeff, been struggling with this one!
What I like about him is he focused on no nonsense exercises. Unliked that other guy who tries to say look at the chicks u can get by having a body like mine, pure b.s. sells. This guy gets my respect!
I was keeping steady with pull ups but not with the knee raises, this helped a lot
Wow shocked just thinking about this in my last workout and boom, jeff comes along with this video
Great video, one that I needed
Finally the answer to my hanging leg raises
Thank you so much Jeff! Will work on these ✊🏻💪🏼
Very good tutorial - so many useful adjustments and technical tips to get better and stronger - obviously, the most important being - go slow...
Jeff, you are one and only.
I just asked today How not to swing on hanging it s not easy... thank you for video !
I just got some new exercises added to my program by my coach with no explanation. On these occasions I always think WWJCD *what would jeff cavalier do? And then I come and see if you have a video. Thanks for being such a great resource.
Do the leg raise in a power rack instead with a bar against your back. You can adjust the height of the bar to change the point of fulcrum too.
Yesterday i was searching for "hanging leg raises athlean-x" and today this..gotta love Jeff xD
Thank you so much this was super helpful
What works for me is (in addition to Jeff's advice) a controlled eccentric movement. That's where I feel the burn the most!
Gonna try this, thanks!
was struggling with this issue thanks for making a video about it.
nice informative video need you are undoubtedly the best in what you do I 've learned a lot since I started watching your videos and my body has changed too
Perfect timing really needed this!
Great video, thanks!
Great video, helps me a lot
Thanks Jeff I always wanted to know this
This was extremely helpful
Beauty,you understand basic problems ,thank you
OMG thank you, I've been trying to do hanging ab workouts, but again, id always ^ sway, so of coarse, I went fast, and made the illusion its working, but thanks, ill try this later today.
This shows up in my feed two years later, right as I’m about to do hanging leg raises. Creepy, but useful.
Literally same thing happened to me! Wos
I have been looking for a solution for years , thank you
I needed this video, love you jeff
THANK YOU JEFF I've been having this problem for so long
Your advice does help thanks
That swing at 2:50 could....well it just could Jeff idk what to tell ya
Jeff, all i own are kettlebells. My local gym has everything else i need to do your programs. But kettlebells and the flow works well for me. Would yiu consider making a workout program for use of kettlebells? I hope that you do.
how to depress your lower traps "you'll never look as good as jeff" what a great training tip
lol
This is so helpful!