hanging leg hip raisesWow! My abs are SORE after this one!

I want to show you guys how I’m doing my hanging leg raises these days as I’m getting great results with them.

I’m using a “drop-set” method to really sculpt away at my midsection. I’ll explain all after you watch the video I made…

Place a dumbbell between your feet.

Hang from a chin-up bar with either a wide or medium grip (medium grip is more comfortable for me).

Now raise your legs with the dumbbell between your feet until your thighs come up to 90 degrees (or higher) to the torso.

Perform the negative/lowering slowly under full muscular control to help recruit as many muscle fibers as possible.

In fact, perform the whole movement quite deliberately and under control. If you go too fast, your body will start to swing and ruin the whole movement.

HOW TO DROP SET

There is no break between the sets, think of it as 1 set. Simply go to positive failure, then set the weight down (at 27 second-mark in the video) and keep going and knock out as many extra reps as you can.

WEIGHT

In THT training, you want a weight that allows you to get anywhere between 8 and 15 reps per set for hanging leg raises. That’s weighted reps. Don’t include the unweighted drop-set reps in that. So to clarify: select a weight that forces positive muscular failure anywhere between 8 and 15 reps, then hammer out as many unweighted reps as you can afterwards (there’s no need to count the unweighted reps).

When you can get 15 or more weighted reps for this exercise, make a note to use a slightly heavier weight next time around.

I’m absolutely loving these right now.

ab-straps

ab straps

NOTE: Some people prefer to use ab straps here to hang from. If you want to, that’s perfectly fine.

Add this drop set method into your next ab day and remember – no rest in between.

Let me know how you get on. Questions? Just ask below…

Train With Intensity!

Mark

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