In the long run is true. Maybe at the beggining you can't do more than 5 reps with strict form (no swinging or anterior pelvic tilt) but obviously your core gets stronger and you'll be able to do more in the future and pass to a harder progression . Toes to the bar for example. It's ironic how most people in the gym cheat reps on abs excercises all the time to do more reps but in the long run they're not gaining Core strength and scapular stability which means they're not gaining strength and they'll still perform the excercise with bad form. It's a vicious cycle because of the stupid ego of people
When it comes to Muscle Building and Hypertrophy: Consistency > Hormone Response > Movement > Resistance > Repetitions > Rest Period > Diet > Tempo > Genetics So have the mindset of "long-term" to have a consistent schedule, maintain your Hormones if there are issues, Focus on doing the Movement to a high quality/accuracy degree. Eventually you would be able to add more resistance/weight, do more repetitions, have quicker recovery periods, and at more optimal tempo. You'd have to also maintain your Diet, particularly when it comes to Water Intake and Protein Uptake (diet really isn't that important once you're on the right pathway/doesn't require course adjusting). Genetics only matters for the 1% of individuals (tiny niche) who are trying to become proper athletes, or "World's Best", or even "History's Greatest".
@@JadedBeast Just drink enough water. I had some hard gains years ago, and had a friend do an assessment on me. Said I was only drinking enough water to maintain my low weight, he said muscle regeneration and synthesis is very taxing on hydration. After that modification, I saw massive difference. To make the example clearer, I was 72kg lean but was only drinking like 900mL per day. I bumped that up to like 2.5L per day, and changed nothing else. For the first month, I peed like 4 times a day. That leveled out afterwards. I saw a gradual increase in strength, but saw much more definition, and my weight jumped up to 81kg. That was almost 10kg of muscle mass, which makes sense because muscle fibers are made of mostly water and protein. My body was struggling to maintain it previously because I have always been a stingy drinker. Heck before lifting I used to have 3-day streaks where I didn't drink any water. Sometimes it's as important as looking at the basics.
Daniel, I trust you 100% but Jeff Cavalier of Athlean-X is a big believer of the "show your ass" cue (rotating the pelvis). Can you expand upon why this disengages the abs because of Jeff claims that it recruits more of the core?
although jeff promotes the ass showing when it comes to leg raises on the paralell bars, meaning you do not hang but you hold yourself up with your arms down. maybe that can be the difference?
I would imagine that basic form cues would be consistent throughout the exercise's progressions but I may be wrong. Let's see what Daniel has to say about it
I have to disagree with this video on the last exercise he mentioned. The leg raise where you bring your legs all the way up to the bar is actually the best way to work your abs. He was right in saying the movement works you back but it works your abs more the the form he is telling you to do. If you don't believe what I'm saying see how your abs feel after you have done ten reps with your legs touching the bar vs the way he is telling you to do it. The reason is when your legs touch the bar, you have to curl your abs more to complete the movement so it's harder on your abs. Hope that helps
This is absolutely correct. Unless you're raising your legs past 90 degrees to the floor you're contracting only your hip flexors, and your abs are just flexing, not contracting. The abs' function is to bend the torso - if you keep your back straight there is no abs contraction (kinda like flexing your biceps vs. doing arm curls). Both exercises have merit but from the point of view of training abs whatever you do up to 90 degree angle with your legs is largely irrelevant to the abs workout. It starts at 90 degrees and up - when your back starts curling and your butt leaves the support (if you have one ). Cheers. EDIT: I am being corrected on the terminology - instead of "flexing" I should say "isometrically contracting". Or "tensing".
But why would you do that if we only use the abs to bend our torso only when getting out of the bed. Arent u also curving your spine which isnt the goal or am I wrong ?
He's not saying it isn't the best exercise though. He's saying that, IF YOU LEAN BACKWARDS, it recruits other muscles thus making it not optimal for your abs.
Abs The most common mistake is.. Most don't train abs :0 They study Think about it Read about Watch others Dream Play around for one minute on a circuit machine and wander off Elastic waisted pants. And un tucked shirts perpetuates the flabby belly brigade. ..
Finn Blu dude you nailed it!!! I am literally watching this vid while eating bread at 1am and having drunk a few beers beforehand :D and not having a lever anywhere near to do the exercises hahaha Ps. In my defense I did 60 leg raises but honestly it feels like throwing a ball of wool towards a stone wall in order to break it
This guy speaks so clearly and has one of the best demo videos & knowledge of the body on the internet! I always go to him first, especially during this time!
this worked better than I expected, great tip! by maintaining the tension throughout each rep I was able to really feel strong activation after only the first set, thanks bro :)
The goal of the rectus abdominis (commonly known as abs) muscle is to flex the lumber spine (the part of the spine that goes in your lower back). If you want developed abs you should definitely flex your lower back. You can read about it here: en.m.wikipedia.org/wiki/Rectus_abdominis_muscle
I don't really hope for the answer but I'd like to see an opinion from an expirienced calisthenics enthusiast. Here's an article on a good site which leans to a more scientific approach in describing exercises. exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise It literally says "do this" and everything of it was called bs and aknowledged as mistakes by you. Flexing your waist for example. How's that? That source is a trustworthy one but I see you know your exercises too.
I used to only watch your videos when in need of specific tips, but there is so much to learn from each one of them that I now watch them regardless of my needs and simply because they're made by you
Im trying to do my exercises as clean as possible but after watching your "how to do stuff properly" videos I can see there's still some things I need to improve, thanks!
@@goxs9999 Both Jeff and Chris's videos have had a huge impact on my fitness. Been training my abs for less than 3 months (daily) and now have a visible, define and lean 6 pack for the first time in my life. And I'm turning 50 this year.
Hold on this guy is real smart. You can tell he's reading and thinking about it. Dude good work, it's inspiring to see people put some fucking effort into it.
In order to maintain the torso in a vertical alignment, the abs must contract isometrically. If you didn't work to keep the abs at a constant length, they would lengthen as the legs went up (and the lumbar would extend).
I have a question. Do you do leg raises in a dead hang oder with an active hold? I feel like the active hold gives more stability but I'm not sure if I'm leaning back because of it.
Daniel, should we not ever look then to perform hanging leg raises with our toes to the bar? I can extend my legs to about 135 degrees, but despite having flexible hamstrings it's difficult to go further without recruiting some backwards lean. However, it seems as though when I do recruit the lean for the toe to bar touch I feel a greater stress on my abs. Bit of a tangent sorry :) I just feel like I may as well keep doing them with the lean only for the last degrees of the exercise.
та же хуйня, чувак Во всех обучающих видео на пресс говорят, что нужно скручиваться!! Приближать таз к груди. А тут чувак советует поднимать прямые ноги - какая-то хуйня Подъём ног к перекладине - это божественное упражнение на пресс. При чём необязательно поднимать прямые ноги. Главное делать без раскачки, а на негативной фазе не бросать ноги вниз, а опускать медленно В этом видео втирают какую-то дичь. Жирный дизлайк видео
that means "toes to bar" in a perfect fashion requires you to be mobile enough to keep your back vertical while still bringing your toes up? hip-flexion should therefore be roughly 160 degrees?
Great Vid Dan as Always! I just have a question: will It be better to engage the lats? Since the abdominals have a kinetic linking with the latissimus dorsi via the lumbar fascia, it will allow our body to engage the necessary muscles to use during skill work, I just want to know your opinion in this matter. Thanks Man!
I was doing a set of leg raises and felt a pop followed by a sharp pain, it was right below the sternum, where the abs attach to the ribcage... It has been weeks and I still feel pain in that area What could it be and what should I do about it?
but I thought that tilting the pelvic was good, with that u get more range of motion since the abs will be stretched even more on the way back. Plus that the abs are what posterior tilt the pelvic, so doing the opposite thing in the negative motion is better. right?
Would this be bad for someone with anterior pelvic tilt as its working already tight hip flexors? Or would it be beneficial as you are going into a posterior tilt?
Feels weird when i dont give a little bend in my arms.. i usually do them in the halfway position of a pullup... makes it alot harder than hanging when you have to stay up too.
Note that this will make the movement much harder on your arms... but much easier on the abs and upper hams. This is because the half position of the pull-up brings your center of mass back behind the bar, resulting in less resistance working against the legs as they come up.
I dont agree that the full movement of toes to bar is less efficient than going slow halfway up. It's by the same principle the way you talk about pull-ups, no half-repping. I'd count leg raises halfway as somewhat of a half-rep. You can get your toes to the bar without rolling backwards, and even WITH rolling backwards it still engages your core quite heavily. I'm completely talking from my own experience, been doing hanging leg raises (with variations) for about 3 times a week for 4 years
I had serious back problems in my late 20s ,now 40 year's later Im still doing hanging leg raises . I've done thousands of them . Along with chin ups. And for the most part no back issues now.
@@JorgeMP53 indeed I'm still working on some basic skills but what's really cool about calistenics you can even spice up the basics to make things fun and interesting. Thanks for the help!
I always see people doing these wrong at the gym. They go all fast like morons... just swinging. And I'm not even talking about just hanging down off the bar... but using the thing that has a back and handles to rest your forearms on. It's made for this exercise and they still swing their legs to use momentum. I also disagree with raising just your knees up. It's more difficult to keep your legs straight out in front of you at a 90 degree angle to your body. I could raise just my knees all day. People have no sense. They're like, "wow, using my momentum and bending my knees makes this so easy... I'm going to get great results". LOL If it's not at all difficult how could you get results?
Si Mon It was a shock to see, I like to imagine it's Daniels new mega gym he's building and will soon release a video where he's doing pull ups etc in the building as he explains the progress.
Did you try to warm up the shoulders before? Or if you still have pain maybe skip this kind of exercises and try the ones where you dont put any preasure on them?
+Michael Sotomayor Well, that may be the case if you have really good hip mobility. It all comes to that whether or not you're flexing your spine, thus shortening the rectus abdominus. You can't really do that below 90° but it still acts as a stabilizier. You can shift some of the work done by disengaging the hips when you have a weight between your legs or you just keep your knees apart. This way it's still possible to have a good ab workout in the
There are basically two sets of hip flexors: those that can only bring your legs to 90 degrees, and the psoas and iliacus, which can bring your legs higher. If those are either weak or tight they can cause back pain, so it's not a bad thing to strengthen them.
biggest problem with leg lifts, is that you cant train them properly if you dont have the flexibility in your lowerbody, my abs are strong enough to handle dragon flags but i cant lift my legs high enough to get a single leg lift due the tightness in my lower body hips down. i have to bend my knees slightly to get 90 degrees. alot of compressions work and lower body flexibility required for a good 5-6 months
Abs do not insert on the femur, onley in the pelvis, so any exercise in which you raise your legs or flex your hip against gravity will onley use the psoas muscles, which are allready shortened because of being sitting half of the day. The onley reason your abs activate in this exercises is to avoid a pelvic tilt and make your core stable, the real function of your abs. Its a miatake to work your abs with any flexing movement when you onley gonna get muscular disbalances instead of working your core as a holl, avoiding movement, such as in isometric contractions, planks, ab wheel, farmer walks... This coment's intention is not to give hate in any way, but to share true facts with scientific evidence.
Thing is this video is aimed for caliesthenics people i believe, sure there are a lot of ab exercices with weights but its not the point of this video i think.
remember guys, train for strong and stable core so u can perform better in every exercise good core literally help every sport including calisthenic, weight lifting,.. getting 6pack abs is just body fat percentage problem, u can get it if u have a proper diet
Can't explain how is your back Vertical, if you displace your center of mass forward when raising the legs? :D when I do this exercise, my uppe body rotates around the bar
but.... that's more on psoas and femural rectus (i used google translate on this one because i speack spanish), if you want more abs then its better to finish with a pelvis to chest movement. what do you think?
Okay, from physiological standpoint you should raise your legs so much that you can see the butt. otherwise you will mainly only use your hipflexors -> see Jeff from ATHLEAN-X™
Thanks for this useful video. However, am I supposed to maintain an active hang the whole time? Am I supposed to always keep my scapulas engaged (retracted) throughout the exercise? Or am I supposed to stay in a dead hang? Thanks!
I think this exercise is more for the hipflexors. The abs pull the rib cage and pelvic together so nothing wrong with raising your legs ( knees) higher, like you wanna show you butt. But it’s just my opinion....
So cool...i find it easier to keep my back still, when i do a “pulling-prep” and keep my shoulderblades locked in that position. But is that wrong. Looks like you are deadhanging in the video.
So leaning backwards to reach one's toes isn't exactly so bad, it just targets a different area? I ask because I see a lot of seriously fit people doing this in the gym (among some seriously deranged narcissists too). And I'm now wondering whether the fit people are making a mistake or actually the narcissists are surprisingly well educated on fitness.
Great video. I just would like to see how to use the stall bar, please. It's not shown other than a brief still shot. Thanks. I realize this is from 6 yr ago.
Why you insist on hip flexors? The way you do moves the tension more towards the hip flexors... I know hip flexors need to be improved, but not more than abs, not giving them dominance, they are already flexed when we sit or sleep... here in video the title is ab workout .
Thanks for the brilliant tips again Daniel, very helpful. I was swinging and going into anterior pelvic tilt when I'd start to fatigue instead of just stopping to rest and then getting back into it properly again.
CHAIRCERCISE IS WHAT I WOULD NAME THE EXERCISE USING THE CHAIR .THANKS IT REALLY WORKS THE FOREARMS THEREBY IMPROVING GRIP.I AM 70 YRS. YOUNG AND THIS IS A COMMON ISSUE WITH FOLKS OF "A CERTAIN AGE'.
I have a problem of my hip flexors getting tight and getting lower back pain from it whenever I try to incorporate this exercise. I am also unable to hang for long enough to where I can max out on reps -- my grip fails faster than my abs ... if I try to do them faster, then the swinging starts.
mhh it looks like you are mainly activating the hip flexors. main function for the abs is thoracic and lumbar flexion... but none of that is happening, so your abs are mainly in isometric contraction.
Stop doing leg raises, the main muscle that raises the legs is the iliac psoas, if you overload that muscle, that has connection with your lumbar vertebre, you will get hurt
When i do it i feel a lower back pain... you have any idea why? Even when i use a support i feel like the movment of raising my legs in a vertical position cause me a lower back pain.
ciao innanzitutto piacere di conoscerti 💪 volevo sapere se facendo gli addominali alla sbarra si definiscono anche i quadricipiti? grazie in anticipo se mi rispondi 👍😉
lol so we can't have the arms bent why, i mean your still gonna work your abs anyways, lmao. so you can't bend your back either. so all these are lack of strength.
My Calisthenics Programs:
👉 fitnessfaqs.com
Plz provide English subtitle for easy understanding,as my English understanding is not upto that level
got any good books for the knowledge?
@@SidharthMishra99 RUclips provides it for you, click the "CC" button in the right lower corner
Just good advice, as usual :)
thanks bro!
Improving your form > doing more reps. Thanks for this.
In the long run is true. Maybe at the beggining you can't do more than 5 reps with strict form (no swinging or anterior pelvic tilt) but obviously your core gets stronger and you'll be able to do more in the future and pass to a harder progression . Toes to the bar for example.
It's ironic how most people in the gym cheat reps on abs excercises all the time to do more reps but in the long run they're not gaining Core strength and scapular stability which means they're not gaining strength and they'll still perform the excercise with bad form. It's a vicious cycle because of the stupid ego of people
When it comes to Muscle Building and Hypertrophy:
Consistency > Hormone Response > Movement > Resistance > Repetitions > Rest Period > Diet > Tempo > Genetics
So have the mindset of "long-term" to have a consistent schedule, maintain your Hormones if there are issues, Focus on doing the Movement to a high quality/accuracy degree. Eventually you would be able to add more resistance/weight, do more repetitions, have quicker recovery periods, and at more optimal tempo. You'd have to also maintain your Diet, particularly when it comes to Water Intake and Protein Uptake (diet really isn't that important once you're on the right pathway/doesn't require course adjusting). Genetics only matters for the 1% of individuals (tiny niche) who are trying to become proper athletes, or "World's Best", or even "History's Greatest".
@@ekinteko You're correct , but what do you mean exactly by water intake?I just drink during workout and while eating
@@JadedBeast
Just drink enough water.
I had some hard gains years ago, and had a friend do an assessment on me. Said I was only drinking enough water to maintain my low weight, he said muscle regeneration and synthesis is very taxing on hydration. After that modification, I saw massive difference.
To make the example clearer, I was 72kg lean but was only drinking like 900mL per day. I bumped that up to like 2.5L per day, and changed nothing else. For the first month, I peed like 4 times a day. That leveled out afterwards. I saw a gradual increase in strength, but saw much more definition, and my weight jumped up to 81kg. That was almost 10kg of muscle mass, which makes sense because muscle fibers are made of mostly water and protein.
My body was struggling to maintain it previously because I have always been a stingy drinker. Heck before lifting I used to have 3-day streaks where I didn't drink any water. Sometimes it's as important as looking at the basics.
proper/perfect form > everything else (at least that's my philosophy, heh)
wow, I never knew why I struggle with training abs. ALL the wrong things you pointed out, I was doing. Thanks bruh :):):)
2:40 that just blew my mind holy shit. So simple yet genius my god. Absolute game changer
Daniel, I trust you 100% but Jeff Cavalier of Athlean-X is a big believer of the "show your ass" cue (rotating the pelvis). Can you expand upon why this disengages the abs because of Jeff claims that it recruits more of the core?
very legit question!
although jeff promotes the ass showing when it comes to leg raises on the paralell bars, meaning you do not hang but you hold yourself up with your arms down. maybe that can be the difference?
I would imagine that basic form cues would be consistent throughout the exercise's progressions but I may be wrong. Let's see what Daniel has to say about it
this gives a bit more ROM for the abs but also momentarily removes all tension...
Vikramaditya Jhunjhunwala at around 3:17 notice that he is showing his ass.
I have to disagree with this video on the last exercise he mentioned. The leg raise where you bring your legs all the way up to the bar is actually the best way to work your abs. He was right in saying the movement works you back but it works your abs more the the form he is telling you to do. If you don't believe what I'm saying see how your abs feel after you have done ten reps with your legs touching the bar vs the way he is telling you to do it. The reason is when your legs touch the bar, you have to curl your abs more to complete the movement so it's harder on your abs. Hope that helps
This is absolutely correct. Unless you're raising your legs past 90 degrees to the floor you're contracting only your hip flexors, and your abs are just flexing, not contracting. The abs' function is to bend the torso - if you keep your back straight there is no abs contraction (kinda like flexing your biceps vs. doing arm curls). Both exercises have merit but from the point of view of training abs whatever you do up to 90 degree angle with your legs is largely irrelevant to the abs workout. It starts at 90 degrees and up - when your back starts curling and your butt leaves the support (if you have one ). Cheers.
EDIT: I am being corrected on the terminology - instead of "flexing" I should say "isometrically contracting". Or "tensing".
You are absolutely right bro
But why would you do that if we only use the abs to bend our torso only when getting out of the bed.
Arent u also curving your spine which isnt the goal or am I wrong ?
Idk why but doing them strictly on a chin-up bar with the door closed felt amazing, way better than toes to bar
He's not saying it isn't the best exercise though. He's saying that, IF YOU LEAN BACKWARDS, it recruits other muscles thus making it not optimal for your abs.
This excersize is a lot tougher then it looks😂 especially when you first start out
how many can you do now?
@@kosteaproduction 1
Yea lol
@@iliveinsideyourhouse3943 hi i see u evrywhere lol
@@mygoogle7684 start with something easier
Abs
The most common mistake is..
Most don't train abs :0
They study
Think about it
Read about
Watch others
Dream
Play around for one minute on a circuit machine and wander off
Elastic waisted pants. And un tucked shirts perpetuates the flabby belly brigade. ..
Untucked t-shirts?
You missed playing PUBG
Nobody tucks there shit in at the gym. You know because it’s a gym, and not a fucking office
Finn Blu dude you nailed it!!! I am literally watching this vid while eating bread at 1am and having drunk a few beers beforehand :D and not having a lever anywhere near to do the exercises hahaha
Ps. In my defense I did 60 leg raises but honestly it feels like throwing a ball of wool towards a stone wall in order to break it
True..
This guy speaks so clearly and has one of the best demo videos & knowledge of the body on the internet! I always go to him first, especially during this time!
That guy really looks happy to help! Maybe a little too happy...
this worked better than I expected, great tip! by maintaining the tension throughout each rep I was able to really feel strong activation after only the first set, thanks bro :)
2:27 greetings to the bird
whoop guilty of the momentum one!
The goal of the rectus abdominis (commonly known as abs) muscle is to flex the lumber spine (the part of the spine that goes in your lower back). If you want developed abs you should definitely flex your lower back.
You can read about it here:
en.m.wikipedia.org/wiki/Rectus_abdominis_muscle
First exercise (prep warm up) is extremely bad on your back and causes lots of lower back problems
I don't really hope for the answer but I'd like to see an opinion from an expirienced calisthenics enthusiast. Here's an article on a good site which leans to a more scientific approach in describing exercises. exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise It literally says "do this" and everything of it was called bs and aknowledged as mistakes by you. Flexing your waist for example. How's that? That source is a trustworthy one but I see you know your exercises too.
Awesome stuff as usual Daniel! As clean form as it can be
@1:35... Future neighbors will get a wonderful view everyday.
I used to only watch your videos when in need of specific tips, but there is so much to learn from each one of them that I now watch them regardless of my needs and simply because they're made by you
Would you recommend raises on the dip bar with the back support?
Im trying to do my exercises as clean as possible but after watching your "how to do stuff properly" videos I can see there's still some things I need to improve, thanks!
literally the only youtuber that i'm legit looking for his next video
AthleanX bro
Jeff is pretty good at his stuff too
What about chris heria from thenx. Ive been watching too many fitness videos and i just dont know who to believe anymore.
@@goxs9999 Both Jeff and Chris's videos have had a huge impact on my fitness. Been training my abs for less than 3 months (daily) and now have a visible, define and lean 6 pack for the first time in my life. And I'm turning 50 this year.
Mike Laliberte wow nice job man
Hold on this guy is real smart.
You can tell he's reading and thinking about it.
Dude good work, it's inspiring to see people put some fucking effort into it.
Wow thanks for the motivation..!
No way, it's Rebecca VA!
This is literally wrong. Cool hip flexor exercise bro.
In order to maintain the torso in a vertical alignment, the abs must contract isometrically. If you didn't work to keep the abs at a constant length, they would lengthen as the legs went up (and the lumbar would extend).
Calimove says do it with lats engaged active hang?
I have a question. Do you do leg raises in a dead hang oder with an active hold? I feel like the active hold gives more stability but I'm not sure if I'm leaning back because of it.
What’s wrong with using your back during toes too bar? Being able to lift your feet up above you is a very functional movement
Caffeine and Carbs
The goal is training your core. If your goal is functional movement, then by all means, do what you want to do.
Why on earth would you want to have a healthy back and be able to do things with your body instead of it just looking a certain way?
@@alakani lol
Daniel, should we not ever look then to perform hanging leg raises with our toes to the bar? I can extend my legs to about 135 degrees, but despite having flexible hamstrings it's difficult to go further without recruiting some backwards lean. However, it seems as though when I do recruit the lean for the toe to bar touch I feel a greater stress on my abs.
Bit of a tangent sorry :) I just feel like I may as well keep doing them with the lean only for the last degrees of the exercise.
I do not understand. What is the problem to do Wake up the legs to the bar? Why is that bad?
Я из России )))
та же хуйня, чувак
Во всех обучающих видео на пресс говорят, что нужно скручиваться!! Приближать таз к груди. А тут чувак советует поднимать прямые ноги - какая-то хуйня
Подъём ног к перекладине - это божественное упражнение на пресс. При чём необязательно поднимать прямые ноги. Главное делать без раскачки, а на негативной фазе не бросать ноги вниз, а опускать медленно
В этом видео втирают какую-то дичь. Жирный дизлайк видео
that means "toes to bar" in a perfect fashion requires you to be mobile enough to keep your back vertical while still bringing your toes up? hip-flexion should therefore be roughly 160 degrees?
Great Vid Dan as Always! I just have a question: will It be better to engage the lats? Since the abdominals have a kinetic linking with the latissimus dorsi via the lumbar fascia, it will allow our body to engage the necessary muscles to use during skill work, I just want to know your opinion in this matter. Thanks Man!
I swear there was a bird on your roof antenna watching you nodding its head agreeing on how to get perfect abs
4:55
I was doing a set of leg raises and felt a pop followed by a sharp pain, it was right below the sternum, where the abs attach to the ribcage... It has been weeks and I still feel pain in that area
What could it be and what should I do about it?
Ayden Cook get that checked out
Go to a doctor?
but I thought that tilting the pelvic was good, with that u get more range of motion since the abs will be stretched even more on the way back. Plus that the abs are what posterior tilt the pelvic, so doing the opposite thing in the negative motion is better. right?
Sir do you watch cricket matchs
Would this be bad for someone with anterior pelvic tilt as its working already tight hip flexors? Or would it be beneficial as you are going into a posterior tilt?
Totally and absolutely illuminating as usual. Thank you for motivating us and always showing how to do every exercise properly... 🙏🏻🙏🏻🙏🏻
Feels weird when i dont give a little bend in my arms.. i usually do them in the halfway position of a pullup... makes it alot harder than hanging when you have to stay up too.
Note that this will make the movement much harder on your arms... but much easier on the abs and upper hams. This is because the half position of the pull-up brings your center of mass back behind the bar, resulting in less resistance working against the legs as they come up.
@@Gakoranus you're exactly right, I started doing them without moving the hips up at all and it makes the top AB burns really bad
@@alexhowley9834 Thanks a lot man! Good luck with your training and stay strong!
I dont agree that the full movement of toes to bar is less efficient than going slow halfway up. It's by the same principle the way you talk about pull-ups, no half-repping. I'd count leg raises halfway as somewhat of a half-rep. You can get your toes to the bar without rolling backwards, and even WITH rolling backwards it still engages your core quite heavily. I'm completely talking from my own experience, been doing hanging leg raises (with variations) for about 3 times a week for 4 years
I had serious back problems in my late 20s ,now 40 year's later Im still doing hanging leg raises . I've done thousands of them . Along with chin ups. And for the most part no back issues now.
Should you keep the scapulas engaged or disengaged?
It's better to engage them, since it will provide more stability to your back, allowing you to put more focus on the abs.
@@JorgeMP53 indeed I'm still working on some basic skills but what's really cool about calistenics you can even spice up the basics to make things fun and interesting. Thanks for the help!
Benjamin Ciraulo You're welcome my friend. :D
Also that's why I really love calisthenics. You have way too many tools in or repertoire.
I always see people doing these wrong at the gym. They go all fast like morons... just swinging. And I'm not even talking about just hanging down off the bar... but using the thing that has a back and handles to rest your forearms on. It's made for this exercise and they still swing their legs to use momentum. I also disagree with raising just your knees up. It's more difficult to keep your legs straight out in front of you at a 90 degree angle to your body. I could raise just my knees all day. People have no sense. They're like, "wow, using my momentum and bending my knees makes this so easy... I'm going to get great results". LOL If it's not at all difficult how could you get results?
"If you train at a commercial gym...(insert error here)..."
You always deliver such very good advice! Thanks Daniel
Bet Daniel isn't happy with that big building going up next door ! Also those fences need crasote!!
Si Mon It was a shock to see, I like to imagine it's Daniels new mega gym he's building and will soon release a video where he's doing pull ups etc in the building as he explains the progress.
Always great video👍
Great tips Daniel, poor hip flexor flexibility definitely has me doing some of the poor form you demonstrated.
what if i get shoulder pain during this movement?
Did you try to warm up the shoulders before? Or if you still have pain maybe skip this kind of exercises and try the ones where you dont put any preasure on them?
Hello, good video friend, thank you for sharing,
Isn't 0-90° mainly hip flexors? Better start at 90° and go from there.
+Michael Sotomayor Well, that may be the case if you have really good hip mobility. It all comes to that whether or not you're flexing your spine, thus shortening the rectus abdominus. You can't really do that below 90° but it still acts as a stabilizier. You can shift some of the work done by disengaging the hips when you have a weight between your legs or you just keep your knees apart. This way it's still possible to have a good ab workout in the
There are basically two sets of hip flexors: those that can only bring your legs to 90 degrees, and the psoas and iliacus, which can bring your legs higher. If those are either weak or tight they can cause back pain, so it's not a bad thing to strengthen them.
@@greghansen38 strengthen by flexing shortens the muscle, beware you need to stretch tight muscles not only contract them to get them stronger
Very good tips as usual.
Just realized I was going backwards unnecessary... -.-
Locking elbows, how can we reduce scapula strain? I recently tried scapula pull ups and think I hurt my shoulder
biggest problem with leg lifts, is that you cant train them properly if you dont have the flexibility in your lowerbody, my abs are strong enough to handle dragon flags but i cant lift my legs high enough to get a single leg lift due the tightness in my lower body hips down. i have to bend my knees slightly to get 90 degrees. alot of compressions work and lower body flexibility required for a good 5-6 months
Abs do not insert on the femur, onley in the pelvis, so any exercise in which you raise your legs or flex your hip against gravity will onley use the psoas muscles, which are allready shortened because of being sitting half of the day. The onley reason your abs activate in this exercises is to avoid a pelvic tilt and make your core stable, the real function of your abs. Its a miatake to work your abs with any flexing movement when you onley gonna get muscular disbalances instead of working your core as a holl, avoiding movement, such as in isometric contractions, planks, ab wheel, farmer walks... This coment's intention is not to give hate in any way, but to share true facts with scientific evidence.
leCamaronSalvaje hi. Nice comment! Which abs exercise would you recommend?
G. L. i would myself recommend [Weighted] deadlift, clean n jerk, farmer walk
for calisthenics i have no idea
How you gonna repeatedly misspell "ONLY"?
Thing is this video is aimed for caliesthenics people i believe, sure there are a lot of ab exercices with weights but its not the point of this video i think.
Still looking for the scientific evidences :|
hey dan, do you have a spotify? A lot of us would follow your playlist of songs you use for your videos to train to
remember guys, train for strong and stable core so u can perform better in every exercise
good core literally help every sport including calisthenic, weight lifting,..
getting 6pack abs is just body fat percentage problem, u can get it if u have a proper diet
1:40
Can't explain how is your back Vertical, if you displace your center of mass forward when raising the legs? :D when I do this exercise, my uppe body rotates around the bar
but.... that's more on psoas and femural rectus (i used google translate on this one because i speack spanish), if you want more abs then its better to finish with a pelvis to chest movement. what do you think?
lol i use to do 10 knee raises
Now its down to 5
Also leg raises are impossible now
How?
Okay, from physiological standpoint you should raise your legs so much that you can see the butt. otherwise you will mainly only use your hipflexors -> see Jeff from ATHLEAN-X™
Another mistake is neglecting any core training in combination with poor diet.
Thanks for this useful video. However, am I supposed to maintain an active hang the whole time? Am I supposed to always keep my scapulas engaged (retracted) throughout the exercise? Or am I supposed to stay in a dead hang? Thanks!
I think this exercise is more for the hipflexors. The abs pull the rib cage and pelvic together so nothing wrong with raising your legs ( knees) higher, like you wanna show you butt.
But it’s just my opinion....
So cool...i find it easier to keep my back still, when i do a “pulling-prep” and keep my shoulderblades locked in that position. But is that wrong. Looks like you are deadhanging in the video.
I find it easier to stabilize myself from deadhang than raised scapulas
Looks like many rich neighbors are living around you
So leaning backwards to reach one's toes isn't exactly so bad, it just targets a different area?
I ask because I see a lot of seriously fit people doing this in the gym (among some seriously deranged narcissists too). And I'm now wondering whether the fit people are making a mistake or actually the narcissists are surprisingly well educated on fitness.
Great video. I just would like to see how to use the stall bar, please. It's not shown other than a brief still shot. Thanks. I realize this is from 6 yr ago.
Why you insist on hip flexors? The way you do moves the tension more towards the hip flexors... I know hip flexors need to be improved, but not more than abs, not giving them dominance, they are already flexed when we sit or sleep... here in video the title is ab workout .
3:30, do you think this can occasion some back problems if I have bulging disc? I noticed I am doing it wrong...
Just the video I was looking for gracias!!
Thanks for the brilliant tips again Daniel, very helpful. I was swinging and going into anterior pelvic tilt when I'd start to fatigue instead of just stopping to rest and then getting back into it properly again.
Daniel, why do not you put subtitles in your videos?
I don't understand very good english. Can you add a green or red cross if the exercice is good or not ... ?
as most of your videos(havnt seen all of them yet)
...its awesome...
CHAIRCERCISE IS WHAT I WOULD NAME THE EXERCISE USING THE CHAIR .THANKS IT REALLY WORKS THE FOREARMS THEREBY IMPROVING GRIP.I AM 70 YRS. YOUNG AND THIS IS A COMMON ISSUE WITH FOLKS OF "A CERTAIN AGE'.
I get a very sore lower back v quickly when doing the hollow body hold - what can i do against this??
That's the problem. I need abs no hip flexers, if that's possible. My lower back kills doing leg raises.
I have a problem of my hip flexors getting tight and getting lower back pain from it whenever I try to incorporate this exercise. I am also unable to hang for long enough to where I can max out on reps -- my grip fails faster than my abs ... if I try to do them faster, then the swinging starts.
I find the ligament strain in the shoulders too much in the passive hang. I prefer to go the active hang, but you say don’t bend elbows,.
How engaged should shoulder be should I retract my scapula or be completely dead hanging
Definitely not for beginners or even those of us with poor hip mobility. What ab exercises do you suggest? Thanks.
mhh it looks like you are mainly activating the hip flexors. main function for the abs is thoracic and lumbar flexion... but none of that is happening, so your abs are mainly in isometric contraction.
When I do this I can't keep my body stable. I swing around. Is it because I have a weak core?
I just tried out this today and I couldn’t balanced myself
Do the knees or legs have to stay tight together? Can a gap between them be considered ok as long as the back follows this?
Can you get strong and visible abs whit knee,leg raises and side knee and leg raises?
Plz provide English subtitle for easy understanding
Hi. Is the elbow support encouraged? On the dips machine?
The bones in my lower back hurt when i'm doing this.
Get a doc
Stop doing leg raises, the main muscle that raises the legs is the iliac psoas, if you overload that muscle, that has connection with your lumbar vertebre, you will get hurt
Thank you Daniel for all you do!!!
When i do it i feel a lower back pain... you have any idea why? Even when i use a support i feel like the movment of raising my legs in a vertical position cause me a lower back pain.
My only problem is that my lower back aches when I do hanging leg raises. Any advice?
IMHO: One could do these by finding a suitable tree limb, and putting One's back against the tree trunk, while raising the legs.
ciao innanzitutto piacere di conoscerti 💪
volevo sapere se facendo gli addominali alla sbarra si definiscono anche i quadricipiti?
grazie in anticipo se mi rispondi 👍😉
Isn't it easier to just use a captains chair ? Then you won't lose grip & can't move you're back much.
lol so we can't have the arms bent why, i mean your still gonna work your abs anyways, lmao. so you can't bend your back either. so all these are lack of strength.