Hanging Flutter Kick

Hanging Flutter Kick: So führst du sie aus

1. 1Reach up and grip a pull-up bar with an overhand grip about shoulder-width apart, then hang with your arms fully extended.
2. 2Engage your shoulders by pulling them down away from your ears, and brace your core so your torso stops swinging.
3. 3Lift both legs forward and slightly off the vertical, keeping them straight with your toes pointed.
4. 4Begin alternating small, controlled flutter kicks — drive one leg up a few inches as the other moves down.
5. 5Keep the kicks fast but tight, maintaining constant tension through your lower abs and hip flexors.
6. 6Continue alternating for your target time or rep count, breathing steadily and keeping your body from swinging.
7. 7Lower both legs under control, then step down from the bar to finish.

Technik-Tipps

• Keep your legs as straight as possible so the work stays on the hip flexors and lower abs rather than collapsing into bent knees.
• Make the kicks small and crisp — a few inches of travel each way is enough to keep continuous tension.
• Pull your shoulder blades down and keep your lats active to stop the swing and protect your shoulders.
• Use chalk or a strong overhand grip if your hands give out before your core does.
• Exhale gently and keep breathing through the set instead of holding your breath.

Häufige Fehler

• Swinging the whole body back and forth, which uses momentum instead of your core and reduces the work on the abs and hip flexors.
• Bending the knees to make the kicks easier, which shortens the lever and takes tension off the rectus abdominis.
• Letting the legs drop straight down between kicks, which releases the lower-ab tension that makes the movement effective.
• Shrugging the shoulders up toward the ears, which stresses the shoulder joint and weakens your hang.
• Holding your breath throughout, which raises pressure and makes it harder to stay braced for the full set.

Häufig gestellte Fragen