Raising your legs to the bar. Raising legs while hanging on the horizontal bar (Toes to Bar) Legs hanging on the crossbar

Lifting legs while hanging on a bar (Toes to Bar) is one of the most effective abdominal exercises, due to the fact that when performing it, the body is in a stretched position, so our muscles also receive a colossal load in the negative phase of the movement (when lowering the legs) .

There are several variations of this exercise: hanging straight leg raises, bent leg raises, alternating leg raises, toe raises to the bar, and “angle” (statically maintaining a right angle between the legs and body). We will talk about all of them in more detail below.

Also in our article today we will examine the following aspects:

1. What are the benefits of doing this exercise;
2. Types of leg lifts while hanging on the horizontal bar and also the technique of performing the exercise;
3. CrossFit complexes containing this exercise.

What are the benefits of performing hanging leg raises?

By performing hanging leg raises, the athlete works the abdominal muscles with an emphasis on their lower part - a segment whose development is often lacking even in experienced athletes. Add to the hanging leg raises one exercise each for the upper abs and the obliques, and you've got yourself an excellent full-fledged workout.

© Makatserchyk - stock.adobe.com

Types and techniques of exercises

Raising straight legs while hanging on the bar

The most common and, perhaps, the most effective variation of this exercise. The technique is as follows:

1. The athlete hangs from the bar at a level slightly wider than shoulder-width apart, keeping his arms and legs straight. We maintain natural lordosis in the spine, the gaze is directed forward. Let's take a deep breath.
2. We exhale sharply and begin to pull our legs up, making a slight movement of the pelvis forward. We try to keep our legs straight and keep them in the same position throughout the entire approach. You can press your feet together or simply keep them at a short distance - whatever is more convenient for you.
   
   

   © undrey - stock.adobe.com

3. We raise our legs to a level just above the waist, trying to catch the maximum contraction of the rectus abdominis muscle. You can pause for a second at the point of peak contraction in order to additionally statically tense the muscle group we need. Smoothly begin to lower your legs down, inhaling.
   
   

   © undrey - stock.adobe.com

   Raising legs bent at the knees while hanging

   This option is more suitable for beginner athletes who are not yet comfortable raising straight legs while hanging.

   Its fundamental difference is that by working at the same amplitude with a shorter lever, we perform less force and can perform more repetitions. At the same time, it is important not to lose the neuromuscular connection; many beginners try to touch their knees almost to the chin, and this is fundamentally wrong. The movement must be done to the level at which the load on our muscles will be maximum; going higher does not make sense.

   Alternate hanging leg raises

   An interesting option for those who want to add something new to their training process. It differs significantly from previous types of leg lifts in that in it we combine static and dynamic loads: lifting one leg up to a right angle, part of our press performs dynamic work, while the other part of the press performs static work, being responsible for the stable position of the body , otherwise the athlete will turn slightly to the side.

   In this position, it is important to monitor the position of the lower back; you do not need to bring the sacral area forward too much, since the spine will “twist” a little when lifting one leg.

   
   

   Raising toes to the bar

   This exercise differs from ordinary leg raises in that here we work in the longest amplitude and load the entire array of abdominal muscles.

   When trying to touch your toes to the horizontal bar, try to minimize inertia and not raise your pelvis too high - this way you will create an unwanted load on the lumbar region and will involve the extensors of the spine and buttocks in the work. Our task is to work the abdominals as isolated as possible, while keeping the body motionless.

   
   

   © milanmarkovic78 - stock.adobe.com© undrey - stock.adobe.com

   Our task here is to raise your straight legs to a level parallel to the floor and stay in this position for as long as possible, keeping your legs motionless. At the same time, it is important not to forget about breathing, it should be smooth, without delay.

   Many athletes who have well-developed quadriceps often complain that, along with the abs, part of the work is done by the front surface of the thigh. To “turn off” the quadriceps from work, you need to bend your knees slightly (about 10-15 degrees). The biomechanics of the movement may change slightly, so try raising your legs a little higher to feel the peak contraction of the abdominal muscles.

   Crossfit complexes

   The table below shows several functional complexes containing this exercise. Be careful: the load is clearly not designed for beginners; be prepared for the fact that the next day the strength in the abdominal muscles will be such that it will hurt you even to laugh.

October 26, 2016

Everyone knows that the best and most significant exercise for the abs is the horizontal leg raise. In each gym you can find a specially equipped exercise machine with an elbow support, which is designed for this exercise.

However, what should you do if you can’t go to the gym, but you still want to have strong and sculpted abs? In this case, it is necessary to find a replacement for this exercise.

While it's not that easy, there are still ways you can add variety to your ab workout at home without sacrificing effectiveness. So let's get started!

If you are the happy owner of a horizontal bar, then you can perform this exercise no worse, and even better, than in the gym. The core muscles work much better when your body is as stretched as possible, which is facilitated by hanging from a bar.

Therefore, even if you visit the gym, it is better to give preference not to a machine with an elbow grip, but to a regular horizontal bar. This will make your abdominal workout more effective.

If you don’t have a horizontal bar, then you shouldn’t get upset ahead of time, because leg lifting can be done not only in the vertical, but also in the horizontal plane.

In the latter case, the load will be slightly less, which can easily be compensated for by an increased number of repetitions.

IT IS ALSO WORTH CONSIDERING THAT WHEN PERFORMING LEG RAITS IT IS VERY IMPORTANT:

1. Constantly maintain tension in the press;
2. Perform leg lifts with the force of the press, and not due to inertia;
3. Avoid body swaying;
4. Perform each movement at a slow pace, pausing at the highest point for 1 second.

When doing abdominal exercises correctly, the maximum number of repetitions will be from 12 to 20, after which the burning sensation will not allow you to perform even a few additional lifts.

This is one of the best static exercises that will make your abs not only sculpted, but also healthy. The plank allows you to make your waist narrower, “tighten” your internal organs and develop deep muscles that are almost never used in regular exercises.

It is often thought of as a “lower abs exercise”, although...

... in fact, in human physiology there is no concept of upper, lower or middle abs. This is a solid layer of muscles that are intertwined so closely that it is impossible to pump only one section.

Therefore, the bar allows you to simultaneously load all the abdominal muscles.

Since this is not a dynamic ab exercise, timing it correctly is important. IT IS NECESSARY TO FINISH THE APPROACH ONLY IF when the burning sensation is simply unbearable, and all the muscles tremble as if you are being electrocuted.

It is under such conditions that the plank no longer becomes just an exercise from school physical education, but a powerful tool in pumping up your abs.

Don’t forget about progression, so try to add time with each new day, or week by week.

This is a fairly simple but effective exercise that will strengthen your abs.

IT'S EASY TO DO:

1. you need to lie on the floor;
2. fix your hands behind your head;
3. raise your legs slightly (floor angle 45 degrees);
4. alternately perform movements simulating cycling.

Since this exercise allows you to perform a fairly large number of approaches, YOU NEED TO ORIENT THE TIME AND THE BURNING SENSATION.

These exercises are quite enough to make your abdominal workouts at home varied and useful, without depending on the gym equipment. Anyone can perform these movements, which is great for those who have not previously trained and are just starting to get acquainted with the sport.

Various fitness gurus love lifting legs while hanging on a horizontal bar. They say that only this movement works out the entire abs, allows you not only to “pump up” the abs, but also to increase the functional strength of the core, and generally looks impressive. Now let's move to any room. Almost all fitnessists do the exercise incorrectly, swinging their legs towards the horizontal bar and not loading their abs. And those who have mastered the technique often cannot work for a long time due to clogging hands, grip problems, or simple fatigue. The lifting is done at the end of the workout. Meanwhile, this is a really good exercise that can provide much more benefits than regular crunches from a lying position on the floor and sit-ups on a fitball.

Initial position

1. In any way, hang on the horizontal bar, palms slightly wider than shoulders;
2. Stabilize your shoulders by moving them away from your ears, slightly tighten the transverse muscle, drawing in your stomach;
3. Remove body sway, breathe calmly;
4. Bend your knees slightly if you are adducting bent legs, or straighten them if the goal is to raise your toes to the bar

Movement

1. Contract your abs by slightly twisting your pelvis forward;
2. Due to stronger tension of the abdominal muscles, bring your knees to your chest;
3. “Unwind” back without swinging;
4. Perform the required number of repetitions;
5. Don't relax your abs all the way down.

Attention!

• Remove inertial movements in the shoulder joint. Don't swing your upper body;
• Avoid swinging your legs;
• Do not throw your hips back to prevent complete relaxation of the abs;
• Don't pull your hips toward your ribs using the strength of your quadriceps, twist;
• Bring the pelvis with the bones to the lower ribs, as if “twisting” it upward. A similar movement is found in the Pilates system, and is practiced in strength training when we take a neutral back position.

Variations

This is one of the basic exercises in crossfit and gymnastics. Bodybuilders classify this skill as advanced, but it is not. The whole point is in technology. Raising your toes to the bar is not a twist, but a movement in the shoulder joint. The athlete starts from a hanging position, the toes can be pulled down to make it more comfortable, then, using the force of the press, he first brings the pelvis to the ribs, and then begins to rotate the shoulders and bring the toes to the crossbar. Lowering is done in the reverse order. There are two movement options - fast and inertial, and slow to work the muscles. The first is used in competitive CrossFit complexes, simply to save energy and complete the complex faster.

And this is just a movement to strengthen the press from the field of exercise therapy. The athlete hangs on a wall bar or horizontal bar, contracts his abs and brings his knees to his chest. You need to make sure that the movement occurs by contracting the abs, and not by throwing your legs up.

A variation for those who need to use the oblique muscles too. To begin with, the usual lifting of the knees to the chest is performed, the person brings the knees rigidly, and then turns, that is, bringing the knees to one and the other shoulder. The secret to the movement is to not relax your abs.

It is often called a press hanging on the elbows, but then the athlete would have to make a forceful exit and hang on the horizontal bar on the elbows, and this is very difficult. So we will do it correctly - in a forearm stand. The stance is taken in a special simulator, the shoulder blades are pulled together and lowered to the pelvis, and the back is pressed against the back of the machine. It is also important not to tear off the lumbar region, so that the movement is strictly due to the press. Next, according to the usual pattern, either the socks are brought to the top of the structure, or the hips are brought to the lower ribs. Sometimes the legs are raised only to the midline, but they try to control the movement by tightly drawing in the abdomen.

Analysis of the exercise

This is a twisting of the spine with flexion at the hip joint. Sometimes knee flexion is added. The goal is to work the entire rectus abdominis muscle. The obliques are activated if you rotate from shoulder to shoulder at the top, and the transverses are activated if you pull your stomach inward, literally pushing the abdominal wall towards the spine.

Quite a few additional muscles are involved in dynamics and statics:

• Tensor fascia lata;
• Rectus dorsi muscle;
• Diamond-shaped and widest;
• Quadriceps and hamstrings;
• Forearm muscles

Preparation

Usually the movement is done at the end of the workout, when the body is already warmed up. This means you can skip the cardio workout. But this does not mean that mobility is enough to lift straight legs to the horizontal bar. The problem is that most fitness exercises involve the hamstrings in one way or another. By the end of the workout, a typical gym goer can only lift slightly bent legs to the bar. A short dynamic stretch, a series of body bends forward, hands to toes, will help to avoid this.

• Ideally, a bodybuilder or fitness specialist should not choose the highest bar. The height should be such that you can touch the ground with your toes pulled out. If an athlete sways too much, touching his toes to the floor will help him absorb unnecessary inertial movements;
• You should avoid swinging your legs, swinging and throwing your legs. This is a fairly short, controlled movement;
• The press contracts only in the upper part of the amplitude. Therefore, it is imperative to go through the middle line, and ideally, pull the hips to the lower ribs;
• You should not nod your head forward or touch your chin to your chest. This can lead to spasms in the cervical-collar area, discomfort during work and problems with recovery. In addition, nodding your head increases inertia, and we agreed to extinguish it;
• The width of the crossbar should be comfortable. There is no need to combine grip training and abdominal exercises, this only works for high-level athletes;
• You should eliminate unnecessary movements with your toes. Some athletes actively throw their toes towards the bar, and as they lower, they reach for the floor with their heels. This is an unnecessary movement that can cause an ankle injury;
• The movement in the lumbar spine is similar to what we do when we try to lift our legs from a supine position. The pelvis should be brought to the lower ribs, and not maintain the natural deflection in the spine

Gross mistakes

• Lifting with a bend in the spine due to the strength of the legs;
• Throwing socks to the bar using inertia;
• Flexion at the elbow joint;
• Incomplete amplitude, “light” lifting of the legs not even to the midline of the body;
• Rotation of the head, throwing back of the head and other involuntary movements

• The slower the pace, the more strongly the rectus muscle will contract, and the less the quadriceps, so you need to lift your legs only very smoothly and under control;
• The principle of “exhaling for effort” works universally, it can also be used in abdominal training; we bring the pelvic bones to the lower ribs, exhaling;
• It is better to perform fewer repetitions, but slowly and in a controlled manner, rather than swinging your legs in the air 20 times;
• If you still have problems with your grip, you should use straps, or perform lifts in a “Roman chair”;
• Raising the legs in the parallel bars in gymnastics is a swing exercise, in fitness it is strictly controlled and on the abs, so if you want to work your core muscles, it is better to perform the movement with a stiff body and not swing your legs;
• For all its promise, this movement can and should be alternated with others. Beginners may have trouble hanging if they did deadlifts that day. When programming the training load, this must be taken into account. It is better to put hanging leg raises on the day when you train squats and bench presses, and variations, rather than rows and deadlifts, it will be easier to learn;
• If the movement only strains your IT band and quadriceps, switch to an easier option for a while. Perform leg raises while lying on the floor, slowly and pressing your lower back into the floor until you feel how much movement you need to make with your front abdominal wall to keep your back pressed throughout the movement. Transfer this experience to the crossbar;
• If you can’t get rid of inertia at all, you should switch to a simulator and perform the movement in support with your forearms. The back is pressed against the pillow, we remove excess mobility in the thoracic region. If there is kyphosis, you need to tighten the muscles more tightly to the center and lower the shoulder blades towards the spine, while simultaneously retracting the anterior abdominal wall;
• For informational purposes, those who cannot pull their stomach inwards are recommended to do a plank and a vacuum. These two exercises give the skill of assembling the center of the body under any load, and are useful for a beginner fitness enthusiast, but it will not be possible to progress in them for a long time. Do them as lift-ups, and then move on to hanging leg raises.

A typical training program for a novice fitness professional includes abdominal exercises at the end of each workout. So, you don’t need to do only hanging raises. First of all, it will overtrain your forearms and weaken your grip rather than strengthen it. It is better to do it according to the “in one workout” scheme, alternating with planks and classic crunches with weights.

There are two options for the seto-repetition scheme:

• Multi-repetition, up to 20 repetitions for those who are ready to work on burning abs, but cannot yet straighten their knees and perform all the lifts with clean technique;
• 10-12 repetitions in a complicated version - socks to the bar, for example

There should be at least 3 working approaches, but no more than 5. There is no need to overtrain the straight line, it already works in all basic exercises

Contraindications

There are strictly only two types:

• Injury to the shoulder joints, rotator cuffs, shoulder muscles, or pectoral muscles;
• Forearm injury, finger fractures, hand injury

Naturally, movement is also subject to contraindications to strength exercises in general - the rehabilitation period after illness, surgery, and general malaise.

When they say that a weak grip is a contraindication, or excess weight is a contraindication, they are not taking into account the training goals. Typically, an athlete trains to become stronger and more resilient, and not to simply “check in” in the gym. It's difficult to make progress in anything if you don't practice it. Therefore, you should be careful about the very idea of ​​“training without training,” and refusing certain exercises due to some weak muscles. Start with straps, gradually your grip will strengthen, and you will be able to hang normally without them. And excess weight is not a constant value.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Raising legs while hanging on the bar - video

Weight and reps for beginners

Load by muscle group

Description of the exercise

Main features

There is nothing as effective for the abs as hanging leg raises on the bar. This exercise requires certain physical preparation, and in order for it to give the desired result and not cause harm, you must follow the instructions exactly. We share the technique of performing leg raises on the crossbar.

basic information

Types of exercises

There are several variations of this exercise:

• Raising straight legs on the crossbar.
• Raising bent legs on the crossbar.
• Raising bent legs on uneven bars.
• Raising legs while hanging with a clamped ball or dumbbells - on a horizontal bar, uneven bars or crossbar.

All of these exercises are designed for the abdominal muscles, while using various additional muscle groups. The most serious level of training requires lifting straight legs while hanging on the bar and lifting with a clamped ball; for the rest, an average level is sufficient. Let's take a closer look at each exercise.

What muscles work

When lifting your legs to the bar, the following muscles work:

• Oblique and straight bellies.
• Iliopsoas.
• Tensor fascia lata.
• Tailor, comb, long and short adductors.
• Rectus femoris muscle.

The exercise begins with the work of the hip flexor muscles, then the rectus abdominis and oblique abdominal muscles are involved. When bending your legs while hanging, the main load goes to the abdominal muscles.

Advantages

• A large number of muscles are immediately involved.
• A muscle corset develops, which is needed for correct posture.
• When hanging, a beneficial stretch of the spinal column occurs.
• Can be used for pain or problems in the lower back.
• Variability of execution.

Straight leg raise on the bar

Step-by-step instruction

Step 1. Hang on the horizontal bar so that your feet do not reach the floor. To do this, you can jump, and if you are not tall enough, use a bench or the support of a trainer. Grip: straight: medium or wide.

Step 2. Straighten your arms and legs completely, and bend your back slightly at the lumbar region.

Step 3: Take a deep breath and walk your legs back slightly.

Step 4. With a jerk, lift your legs to the bar to the maximum possible height - if done well, they should be slightly above the horizontal position. Professionals can touch the bar with their toes.

Step 5: Pause for a second at the highest level. For maximum benefit of the exercise, additionally tighten your abdominal muscles.

Step 6: Inhale and slowly lower your legs, focusing on the muscles being worked.

Step 7. Complete the required number of repetitions.

• Avoid inertia and swinging when performing the exercise.
• For a clean execution, move slowly.
• At the end, hold for 1-2 seconds and further tighten your abdominal muscles.
• If you have a lot of weight, then instead of a horizontal bar you should use bars with a back.
• To prevent your hands from splitting on the bar, you can use straps or wrist straps.
• You can start with the Swedish wall and raise your bent legs - this way you will significantly reduce the load.
• An advanced option is weighted leg raises.
• You can change the height of the legs, depending on the desired load.
• It is best to perform the exercises in 2-3 sets of 10-15 repetitions.

Raising bent legs while hanging on the bar

Working muscles

As in the previous exercise, when lifting with bent legs, the main load falls on the rectus and oblique abdominal muscles. Additionally, the rectus femoris and iliopsoas muscles are involved. The shoulder blades, shoulder joints and abdominal muscles act as stabilizers.

Step-by-step instruction

Step 1. Grab the bar with your hands using a wide or medium grip.

Step 2. Fix in a position with straight arms and legs, a slightly bent back at the waist.

Step 3. First, inhale deeply, and then as you exhale, pull your legs towards your chest as high as possible.

Step 4. Hold this position for a second and tighten your abdominal muscles.

Step 5. Slowly lower your legs and return to the starting position.

Step 6. Do the required number of repetitions.

Source: BodyBuilding.ua Sports Channel

During the exercise it is very important not to sway. If you have trouble maintaining your balance on the bar, have someone hold their hand on your lower back. The easiest way to avoid swinging is to do the exercise on the top bar of a wall bars.

If you experience pain in the lumbar region, try spreading your toes apart and bringing your heels as close as possible.

Raising bent legs while hanging on parallel bars

Working muscles

The main ones are the abdominal muscles (obliques and rectus). The iliopsoas and thigh muscles are additionally loaded. The abdominal muscles, as well as the neck, shoulder blades, shoulder joints and arms serve as stabilizers during the exercise.

Step-by-step instruction

Step 1. Take a free hanging position on the parallel bars: arms bent at the elbows, chest straightened, back and abdominal muscles relaxed.

Step 2. Inhale and tighten your abs.

Step 3. As you exhale, bend your knees and slowly lift them towards your chest.

Step 4: Stop lifting when your hips are horizontal to the floor. Stay in this position for 2-3 seconds, increase the tension in the abdominal area.

Step 5: Slowly return to the starting position.

Step 6. Do the required number of repetitions.