Arm slingers Hanging Straight Legs

How to do the Arm slingers Hanging Straight Legs

1. 1Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended and feet off the floor.
2. 2Brace your abs and pull your shoulder blades down to set a stable, controlled hang.
3. 3Keeping your legs straight, raise them together in front of you until they reach about hip height or higher.
4. 4As you lift, let your arms swing slightly to drive momentum from your upper body into the leg raise.
5. 5Pause briefly at the top and squeeze your abs and hip flexors.
6. 6Lower your straight legs under control back to the hanging position without swinging your torso.
7. 7Repeat for your target reps, then step down from the bar safely.

Form tips

• Keep your legs straight and your toes pointed to keep tension on the rectus abdominis and hip flexors.
• Drive the lift with your abs and hip flexors first, using the arm swing only to assist the tempo.
• Exhale as you raise your legs and inhale as you lower them under control.
• Use a controlled lowering phase rather than dropping your legs to protect your lower back.
• Use chalk or a secure grip so your hands give out after your core, not before.

Common mistakes

• Swinging the whole body to throw the legs up, which removes tension from the abs and hip flexors and turns it into momentum.
• Bending the knees to shorten the lever, which reduces the load on the rectus abdominis and changes the exercise.
• Dropping the legs quickly on the way down, which wastes the eccentric and can strain the lower back.
• Only lifting the legs to a low angle, which limits hip-flexor and ab range and shortens the rep.

Frequently asked questions