Hanging Leg Raises: Beginner To Advanced

[@PendlayRow92]

I can't believe it. I was searching for a beginner to advanced hanging leg raises guide but I didn't find any. Today, you upload this in depth guide tutorial. Thanks Tom.

[@BodyweightWarrior]

Aha epic John, I knew ;)

[@roybassil2406]

I've been following you since project planche days and I have to say you're just getting better and better in terms of quality! Your Sunday video is a reason why I love Sundays. Keep up the awesome work and hope your elbows heal asap!

[@BodyweightWarrior]

OG subscribers, thanks for the continued support

[@htraudt]

Perfect! My daughter was told to work these at home for gymnastics. Thanks for the tips.

[@silverhawk923]

My life has been changing for the better since I discovered this channel

[@divinedbag]

The passive hang used to give me pressure and discomfort in the shoulders, I honestly thought I was doing something wrong so I used my back a lot to avoid that discomfort...turns out my overhead mobility just sucked from being a lazy gamer for too much time 😬 and this was revealed to me with the excellent butchers block exercise I got from you and Emmet. No more problem with passive hangs. Thanks again for your hard work on the channel! Would not be progressing as fast if it weren't for guys like you and fitnessfaq 😎

[@BodyweightWarrior]

100% I've been there. It's a really good signal that something needs addressing. Good to hear it's fixed and thanks for the kind words, an honour to be compared with my man Daniel :)

[@kevinwasinger2150]

Great video. I am fifty and trying to figure out the best way to work in the leg raises! This gave me a better understanding of how to go from zero to advance! Great job!

[@Enzgil]

I love this exercise for improve in the L-Sit, at least for me, if I improve my L-Sit, I improve this exercise (and backwards). Cool video! I'll steal some variations of this exercise 👍

[@FitGirlCrusher]

Thank you very much for your recommendations!! 👏🏼🙌🏻🤸🏼‍♀️Definitely I’m doing the negative/eccentric portion for start 💪🏼🤍

[@shakeeljessa9619]

Really great video Tom! I loved the extensive progression options :)

[@fletcherriverwood8964]

Need more cute golden casually walking in the background

[@mmmmmlemons]

Think it's a cocker. But yes, very cute.

[@lmack6596]

Just tried to "like" this again! Still a cracking vid even though it's 6years old now. 💪🤸‍♀️ But how is this 6yrs ago already?! 😭

[@shellypoles]

Great exercises. I would love to see your rig with the rings.

[@matiasfedczuk9425]

great content tom! can't wait to see more of you

[@BodyweightWarrior]

Thanks dude!

[@CROHardRap]

This is best exercise for abs along with regular leg raises/dragon flags. People tell me all the time I have visible abs after just 2 months of bodyweight workout, and I did just these 2 exercise for abs

[@richardlincourt2519]

Done right these are brutal.

[@laurieinjapan]

Thanks for the video, very very helpful!

[@LEOLEO-tl3xb]

But calisthenic movement says that you should maintain active hang during toes to bar. Why?

[@BodyweightWarrior]

Someone else mentioned this but I couldn't see it. Gymnastic standard is passive and it means you need really good compression and core strength. Active hang just means you can use lats/scap which will make it easier. It's not wrong, either way, can work :)

[@elyasafaloni8925]

Tom Merrick, You dont think that active hang (not arch hang, active hang) will provide the shoulder more stability and therefore be safer for this mobile joint?

[@ecogrief9936]

@@elyasafaloni8925 You're absolutely right. I train with Calisthenic Movement and Sven told me exactly that =)

[@mcsebala6308]

Good video for hanging leg raises. Please talk about stomach vaccum excerise.

[@avwel3827]

Great video, thanks!!❤

[@CullenJames]

With a hanging leg raise, wouldn’t it be better to raise the legs the full 180 degrees, like to the point where they’re above ya head, rather than just the 90 degree version? I feel like the 180 degree version of this is going to be the better workout on every level, and I also feel like it’s almost impossible to cheat it. Even if you try to swing, you’re not going to be able to swing it all the way to the 180 degree angle - it would just require all muscles, including the lower back.

[@zionraymondcastro]

Great info!

[@dieterpeter2440]

Great Video :) Thanks a lot for all that information

[@BodyweightWarrior]

Welcome Dieter!

[@Mr.freedom1]

Thanks bro!

[@seoulting28]

Thanks, dude. Great video.

[@Lynx_Tips]

Wheres the hamstring flexibility video?

[@caseyalanjones]

0:52 Did you call these things "stool bars"? When I search for that, only barstools come up in the results. Where can I get such a setup?

[@silverfox8801]

Tom do live in London?? Awesome channel bro👊👍

[@milododd]

I find an active hang actually focusses the exercise more on the abs and core. Of course trying to lever yourself backwards with your lats is not desirable, but it can still be avoided in an active hang.

[@BodyweightWarrior]

Obviously, there is individual variance but the reason for passive shoulders was to make compensating hard. It really does help focus the work on the core :)

[@Natano-v4p]

So you’re not supposed to depress the shoulders first?

[@ohhiguy]

Very nice. Very good content. You are looking the ripped instructed role these days. Wish I was close by. I am in the usa, Indiana, too far. However, I just get my Tom Merrick fix by video. ha ha Good job as always.

[@BodyweightWarrior]

Thanks as always dude! Haha, beauty of the internet!

[@Natano-v4p]

So how to know when to progress. Sets and reps?

[@Shannxy]

Think I need to work on som deadhangs cus my grip gets tired whilst I still have a bit of power left in the abs.

[@sairam71]

just in time i was just looking for this! Little bit confused about how many reps/sets we should be aiming for, for each progression.

[@blabla1641]

A good rule of thumb for bw strength exercises is: when you can perform the static hold (i.e. tuck L-hold) for 6 sec you might go up to the next progression. For Reps, say tuck leg raises, you should be able to do a minimum of 6 reps before moving up to the next progression. As a quick note: Since this is mainly an abdominal exercise and the stimulus is usually more effective when performing in a higher rep range, I would personally recommend to really work up to a 30 sec static hold or 12-15 dynamic reps before going to the next progression. This is where the cramping and the burning start, but also #themgainz! :D Cheers from Germany!

[@PendlayRow92]

3 X 30 second for the static holds and/or 3 X 15 reps is my recommendation. Start with tuck. When you feel comfortable with them, switch to "from tuck concretic to pike eccentric" and gradually work to full ROM hanging leg raises. If you reach plateau (by staying in the same reps/sets without getting better for a long period) add some partial reps eg. 3x10 for both degree ranges 0-90 and 90-180

[@sairam71]

ok thank you both for the helpful answers

[@BodyweightWarrior]

Good answers by both these guys. General rep range would be 3-15r and 6-60s for any given progression for 1-3 sets. I would also add that low reps aren't a waste of time, in fact they can be very useful for advanced moves :)

[@oscarwaiharo]

Out of curiosity, where were you when you shot this? That hedge and background are very familiar...

[@intelone814]

Great video Tom! .. I wanna know how you maintain stability with dead hang? you are barely swinging even with using rings, which should give more swinging more than a normal bar. Thanks for the awesome content ^^

[@kapamaru3553]

The slower you do it the more stable you are

[@LarsRyeJeppesen]

It comes with strength - the more strong you are, the more you can stabilize

[@elyasafaloni8925]

iNTEl Sid, body awareness and pelvic positioning control.

[@dojajkox]

Yeah, as others said - strength, speed. I want to add: Don't let your legs or feet go behind you if you don't want to create a swing, or if you don't want to have to restist a swing. So, you could raise tucked, but lower into an extension :)

[@djl8526]

when you retract and depress hanging do you pull your shoulder and chestout just need some clarification thanks :)

[@benr5983]

Is it good or bad to round the lower back while doing the leg raise? (thr upper back not)

[@henry5617]

i know this is a late reply but it wouldnt be an ab exercise if you werent rounding your back

[@c0rnf1ake]

i like this very buch but isn't the lumbar supposed to be almost straight, controlled by the abs?

[@sale3367]

I have a question, I'm trying to do raised leg hold, practicing for lever, how should I hold myself, I do them on a bar, should i relax my arms let them hang or should i contract scapulae like for a pullup? also does it matter if my elbows are slightly bent, like when i contract scapulae?

[@adrianpierdomenico9725]

I just wanna do them for repetitions, not necessarily the actual hold. I can easily do knee raises on the bar but struggle bringing my legs up. Should I follow these progressions or do something else?

[@ShoopufOfficial]

When doing these, you are on passive and not activating the scapular, right?

[@ijl-cy9pp]

Been trying to find out if this was supposed to be done with scapulas retracted or dead hang. Imagine my disappointment 😭😭

[@_Abdulziz506]

1:41 *sigh* *opens the comments*

[@WallBarsLegRaises]

It's best to perform leg raises on wall bars. When placed behind the back, they prevent the use of swing and inertia instead of strength, which is inevitable when performing the exercise on a horizontal bar and can reduce its effectiveness. I run a channel dedicated to wall bars leg raises: www.youtube.com/@WallBarsLegRaises."

[@ramonmaisonet1613]

What would be the proper breathing technique for the leg raise? When do you breathe in or out? Thanks.

[@BodyweightWarrior]

Breathe in just before and on concentric (lifting) and pursed lips breathe out on eccentric (lowering) :)

[@nikariff18]

This exercise cause lower back pain to me?

[@GlobalEltorro]

I get shoulder pain while hanging and doing these. No pain on pullups however. Any tips?

[@davidkliewer5095]

Hey Tom, what kind of rings do you personally prefer? I've got wooden rogue rings for my gym. I'd like to get another pair for versatility and travel with much more outdoor use.

[@BodyweightWarrior]

David Kliewer the rogue ones should be perfect for travelling too? Wooden are definitely best :)

[@nategoulbourne4149]

Did anyone else get an icy hot ad before this

[@23MrPip]

anyone that hates on this video i hope you become a hitchhiker

[@allnaturalindian]

1:11

[@cdm9002]

Are there any real differences in these vs supported leg raises with pbars? This tends to kill my shoulders before my legs (have a previous shoulder injury).

[@BodyweightWarrior]

Yes because you get more range of motion and contraction. I would check overhead mobility if you're getting pain hanging. The key though would be do what you can pain free :)

[@dieterpeter2440]

Hey Tom, do you have any advice for a point to start, with the false grip on the Rings? Bc I'm not even able to hang in the false grip, so I don't really know where to start🙈

[@BodyweightWarrior]

I would recommend just starting to hang with it. First of all assisted and slowly working up to taking your weight. Then doing false grip ring rows are a really good exercise I've covered here: kzbin.info/www/bejne/enjQf6NsrZaanpIm17s

[@dieterpeter2440]

Thanks :)

[@cmoneytheman]

so had my ab coaster for 2 weeks doing 30 reps each side middle and both sides belly has went down not much but has dropped I got the offbrand ver but works just the same it's the same as knee raises but portable and any home can fit it yall should get one folks and the fork is not as tech as this so it's way easier to get into form

[@krutikpatel1330]

3:12 what is the exact name of this exercise? I cant find it anywhere.

[@lmack6596]

I think it's the top half of a toes to bar?

[@falconheavy595]

Gym bros never do this. Gym bros always skip core exercises, they do only bicep and tricep with chicken leg, that's it.

[@sulezraz]

0:28

[@idylla5972]

How did you do your rings?

[@BodyweightWarrior]

In a tree!

[@bigmike956]

doing these kill my hands

[@adam100a8]

Michael Priest yeah same when I first started. Got easy after like 2 months.

[@rogersyversen3633]

too much talk and variations. people get here because they want to see the correct hanging legraise. one exercise.

[@LarsRyeJeppesen]

I love hanging leg raises, but I always get sharp pains in my shoulder when I pull up.. so it's difficult to do it while hanging passively (for me)..

[@elyasafaloni8925]

Lars Rye Jeppesen, I also experienced that. Try to do an active hang and then compress your body. If you will think about pulling your thighs as close to your chest you will reduce the chance of "front levering" the move...

[@LarsRyeJeppesen]

Thanks man - I'll definitely give that a try.. thank you

[@elyasafaloni8925]

Lars Rye Jeppesen, Glad I can help.

[@BodyweightWarrior]

Likely a shoulder mobility restriction which could be worth addressing. For now active could be used but as Eliasad said, focus on compression :)

[@sephblack]

You overestimate the beginner lol

[@BD90..]

I just don't understand the people who think CrossFit leg raises are a good idea.

[@tc9634]

How do I start doing this? I'm not in uni. I can afford a gym membership and I am reasonably fit, sometimes run/swim/gym. But it seems like unless you got into this in school or college or uni then you're stuffed. It just seems like to able to get into gymnastics or anything like a sport that you need to learn, you need to go back in time to being a kid, or go back to uni...

[@dojajkox]

50 fps *salute* ;_;\

[@intelone814]

crossfitters dislikes are coming, brace yourself 😂😂

[@MC-qd2yv]

They need to brace better maybe they’ll stop snapping there joints and actually enhance there core on pull ups

[@foxterri100]

Tu est très beau.

[@johnrech8363]

You've got a public speaking habit of clasping your hands together every few seconds. Awesome videos and great content, but the clasping is hard to un-see.

[@BodyweightWarrior]

Hahaha talk with my hands

[@agathe555]

Awesome video !! Thank you :)