Raising the legs in the hang on the crossbar - pump the press

Leg lift in the right can be called one of the most effective exercises for the press. It is performed on a horizontal bar or horizontal bar, belongs to the category of advanced and is suitable for people who have good sports training, for whom simple twisting is no longer so interesting. Exercise has three variations that differ in level of difficulty - it is raising the knees, lifting the legs above the parallel to the floor and, finally, raising the straight legs to the crossbar itself.

Features of the exercise

Raising the legs in the hanging on the crossbar is perfectly worked out by the whole press, maximally loading the lower section of the rectus abdominis muscle. As a rule, it is the bottom part of the press that is the most difficult to work out, and if the cubes are drawn rather quickly from above, then the beautiful relief from below is not a trivial task.

Raising the legs in the hang on the crossbar - pump the press

In addition to the rectus abdominis muscles, external and internal obliques are involved. If you will do leg lifts in the hang, adding body twists to the sides, that is, with knees turning left and right, then increase the load on these muscle groups. The muscles involved the hip flexors are also involved in the movement. They raise their legs from a low position to 30-45 degrees. And after 45 degrees, the press is already actively turning on.

Raising the legs in the hang on the crossbar - pump the press

In addition to the abdominal muscles, the arms, shoulders and back experience a static load. To perform the exercise, you must have a sufficiently strong lower back. If your hands are weak (the grip weakens quickly), you can use special straps to secure the brushes on the crossbar.

There are no special contraindications to performing this exercise if you did not have injuries that cause pain during movement. In this case, it is better not to experiment, and replace the leg lift in the hang, say, with reverse twists on the floor or twists on an inclined bench.

As for the place of lifting the legs or knees in the hanging in a comprehensive training for the press, this exercise is performed first, as the most difficult and tiring. Then you can put twisting, lifting the body and legs lying in different variations.


As already mentioned, the exercise has three degrees of difficulty: simpler (lifting legs bent at the knees), classic (legs straight or slightly bent) and more complicated (straight legs rise to the very crossbars).

Raising the legs in the hang on the crossbar - pump the press

Consider the universal technique for performing the movement, and which athlete each chooses which variation to choose, depending on his level of physical fitness.

  1. Starting position - hanging on a horizontal bar or horizontal bar with straight arms and legs.

    The height of the crossbar should be such that with your feet you either lightly touch the floor or (better) so as not to touch it at all. Hands during the exercise play the role of coupling with the crossbar, that is, they do not participate in the movement. Tighten the tailbone forward, feeling that the press is tensed.

  2. On the exhale, raise your legs and twist the pelvis forward.The angle between the body and hips should be less than 90 degrees, regardless of whether you raise your knees or straight legs.

    That is, the hips rise above the parallel with the floor, and the pelvis is twisted forward. By the way, it will be extremely difficult to raise absolutely straight legs if you have insufficient stretching of the back of the thighs. Therefore, as a rule, most athletes raise their legs not completely straight, but slightly bent. At the top, linger for a couple of seconds.

  3. If possible, slowly lower yourself to the starting position.

    Perform the required number of repetitions.

The higher you raise your legs, and the straighter your legs, the greater the load on the press. The maximum tension of the abdominal muscles will require lifting the legs to the crossbar itself. In this case, a significant load is received by all sections of the rectus abdominis muscles, and not just their lower region.

If you want to additionally load the oblique muscles, add twisting of the body from side to side, that is, turn your knees left and right with each lift.

Raising the legs in the hang on the crossbar - pump the press

Try to complete at least 15-20 repetitions in 3-4 sets. It will be difficult at first, so do as many repetitions as you can.

Useful recommendations

One of the first recommendations is the advice not to swing the body too much when performing the movement.

You can take your legs back a little at the bottom to make it easier to overcome the initial phase of leg lifting, when the hip flexors are used, rather than the press. But a strong swing and throwing legs up by inertia will make the exercise a waste of time.

You can also note the following points:

  • Raise your hips above 90 degrees, that is, above the parallel to the floor position.
  • Do not forget to turn your pelvis forward while doing the exercise. It is such additional twisting that will help you maximize the use of abs muscles.
  • Work on stretching the back of your legs. This will allow you to perform the exercise with greater amplitude.

Raising the legs in the hang on the crossbar - pump the press

In conclusion, it should be noted that any exercises on the press, whether lifting the legs in the hang, twisting on the floor, in the simulator or in the Roman chair will have an effect if perform them regularly and until you feel a burning sensation in the muscles. Arm yourself with patience, work on yourself and then success will certainly be achieved!



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