How do you say its clear if he even does it wrong? shoulders should be locked in "neutral" position, not engaged like that. I like this guy but this is not perfect form.
Thank you so much! I have been body weight training for over a year now and it has been difficult to make any sort of significant progress. Going to the gym is something that has always been abhorrent to me so finding out I could exercise at home was a game changer. I didn't realize how much my focus has been on endurance when I was aiming for strength training. My reps were WAY to high. Especially, since I was following Convict Conditioning which doesn't seem to note this very well in the book.
Hey Buddy, I’m glad I see this because I’m struggling with these. I see people doing knees to chest or even knees to face when doing the knee raises but i only managed to do this once and I hurt my back even with something behind my to stop me from overextending. I will elevate as you have shown. I’ve heard that this works the hip flexors more than the abs, but I guess with hip flexors need to be strong for the next progression anyway.
Thank you for this vídeo. It really helped me to understand the correct movements. I started the beginners training this week, and this exercise was the hardest for me.
Dustin Orgas you'll get the hang of it (pun intended). It's a matter of developing strength in the parascapular muscles for the active hang combined with core strength to hold the thighs still. And lots of patience :) If you want to speed it up, hang in an active hang (and do pull-ups, if you can) while holding the legs straight at a downward angle. That engages the hip flexors and other muscles of the core to control the legs and keep the straight/still. Developing that core strength along with the parascapular strength for the active hang will get you to stable leg raises.
Hello Sir, I maybe late to the party here..but i have an issue with the second progression, I cannot straigthen up my legs, is that because of my hamstrings?
I have the exact same problem. I recently started a new program and it has me training hamstrings 2x a week but we’ll see. I’ve tried researching it but I can’t find any articles online.
That was super precise and helpful, I am at level 3 now hoping to move forward to 3.5 very soon. Thank you. Can you make a video for pistol squats progression?
Awesome video! I am currently at level 3.5 but I can’t straighten my leg completely even for level 2. So my knee remains a bit bent for the straight leg progressions. Is that Ok? What should I do?
This is so helpful! However it seems when i reach progression 1.5 or 2 my range of motion is cut short and my quads prevent me from going further. Any tips?
Love the vid, is it normal that because my legs are WAY longer than my torso (long legs short torso) I'm not able to do the straight leg progressions but every tucked or knee ones I can.
Ploni Almoni It's actually not for the abs but for the hips. Your hips need some opposition in order to raise your legs up to the bar. This means the entire body up all the way up to the bar should be engaged. The proper way to engage the parascapular muscles (and to protect your shoulders and lats) is to engage scapular retraction and depression, which is the "active hang."
Yes, I find that a slight bend in the elbows actually helps protect your back and shoulders from injury. If your lats or subscapularis are tight, you can easily strain them while trying to do strict leg raises with arms perfectly straight.
Sagnik Chakraborty make sure you do the reps slow and controlled. Also, practice just hanging from the bar in a hollow body. Engage your core, glutes and thighs so your whole body feels rigid. Practicing a holloe hang like that will really help you prevent swinging in all the bar exercises.
Toes to bar is not the progression as too many muscles are involved. Best for 6 pack is the hanging L Sit Flutter kicks. especially when done with heavy ancle weights 5 kilos each. available in my country
Alright, I tried and I am in the level 1,5 😊. How many times a week should i do these exercises? Would it be okay with three times a week? 💪🏽😎 Thanks in advance for your answer and again your content is amazing!!!!!
yep, 2x or 3x a week is a good amount to start with. See how you feel and how sore you are. Wait til you're completely recovered before training it again. Glad you like my content! :)
Clear progression. I have seen so many channels jump from 1 to 5. Awesome break down!!
Thanks! I'm glad it was helpful :)
How do you say its clear if he even does it wrong? shoulders should be locked in "neutral" position, not engaged like that. I like this guy but this is not perfect form.
Knee raises- 8 reps 1:15
Knee raises + extend- 1:57
Half leg raises- 2:38
Knees to chest- 3:06
Knees to chest +extend- 3:45
Hanging leg raise- 4:02
I've been struggling with my hanging leg raises for a while. This step-by-step guide is exactly what I needed to improve my form.
This progression breakdown is super helpful, especially for someone just starting out with hanging leg raises. Thanks for making it easy to follow.
On this now. Managed to jump in at progression 2.
Great work, many thanks
Thank you so much! I have been body weight training for over a year now and it has been difficult to make any sort of significant progress. Going to the gym is something that has always been abhorrent to me so finding out I could exercise at home was a game changer. I didn't realize how much my focus has been on endurance when I was aiming for strength training. My reps were WAY to high. Especially, since I was following Convict Conditioning which doesn't seem to note this very well in the book.
Good to see Jhonny Sins sharing his calisthenics knowledge.
Hey Buddy,
I’m glad I see this because I’m struggling with these.
I see people doing knees to chest or even knees to face when doing the knee raises but i only managed to do this once and I hurt my back even with something behind my to stop me from overextending.
I will elevate as you have shown.
I’ve heard that this works the hip flexors more than the abs, but I guess with hip flexors need to be strong for the next progression anyway.
You're my man, brother!! That's the best tutorial! And that scapula retraction part, that's gold!!
Finally a video with tall guy problems (my feet still touch the ground at my gym)
Great vid. Thanks for sharing.
Thank you. Very helpful !!
You could also twist to isolate the obliques!😊
Great instructions.
Thank you for this vídeo. It really helped me to understand the correct movements. I started the beginners training this week, and this exercise was the hardest for me.
Thank you, bro❤️👍
Thanks a lot for this one!!!!!!!
Wow! Thank you so much!!
Thank you for the instruction bro! I appreciate the progressions you've included in the video :)
Nice one thank man!
🙏🏿🙏🏿🙏🏿🙏🏿thank you!!
Thanks for the valuable information !
So helpful! Great job 👏 👍
Great tutorial, thank you 🙏
Great content!
thanks jason!
Thank you so much! Very helpful! Any advice on how to avoid swinging back and forth when raising your (bent) legs?
Dustin Orgas you'll get the hang of it (pun intended). It's a matter of developing strength in the parascapular muscles for the active hang combined with core strength to hold the thighs still. And lots of patience :) If you want to speed it up, hang in an active hang (and do pull-ups, if you can) while holding the legs straight at a downward angle. That engages the hip flexors and other muscles of the core to control the legs and keep the straight/still. Developing that core strength along with the parascapular strength for the active hang will get you to stable leg raises.
@@MinusTheGym Great! Thanks for taking the time to respond. I'll try to hang in there ;)
thanks for the video
Ryan I think you out grew your pull up bar :) Awesome video as always, thank you !
Richard R lol! Yeah... I should have built it a couple feet taller but could only get 10 ft 4x4s. For the next one I'll get 12 ft lumber :)
How did you build this? I’d like to do this. I’m a single mom, but pretty handy. My son is 6’ tall and I’m 5’6”.
Great vid, bro
How did you build this?
Hello Sir, I maybe late to the party here..but i have an issue with the second progression, I cannot straigthen up my legs, is that because of my hamstrings?
I have the exact same problem. I recently started a new program and it has me training hamstrings 2x a week but we’ll see. I’ve tried researching it but I can’t find any articles online.
@@sleepingrogue4130 hey..can you share what program are you doing right now please? thank you.
same!@@sleepingrogue4130
Gonna try it :)
I have an iron gym pull up bar on a short door so i can't do an active hang. Should i hang with my legs slightly forward?
That was super precise and helpful, I am at level 3 now hoping to move forward to 3.5 very soon. Thank you. Can you make a video for pistol squats progression?
You’re in luck. I already made a pistol squat video :) Here’s the link th-cam.com/video/wm2-eIti0ew/w-d-xo.html
@@MinusTheGym thank you :)
I like this channel
Progression 1.5 that what i need thanks
what happens you do hanging leg rasies from a dead hang without retraction of your scapula
Awesome video! I am currently at level 3.5 but I can’t straighten my leg completely even for level 2. So my knee remains a bit bent for the straight leg progressions. Is that Ok? What should I do?
Great
This is so helpful! However it seems when i reach progression 1.5 or 2 my range of motion is cut short and my quads prevent me from going further. Any tips?
I need a progression 1.25!
hello, i know im 4 years late but, i cant do progression 1.5. i cant straighten my leg. i tried searching why i cant and i havent found an answer.
Love the vid, is it normal that because my legs are WAY longer than my torso (long legs short torso) I'm not able to do the straight leg progressions but every tucked or knee ones I can.
ryan upload a similar video on how to do pull ups
Sagnik Chakraborty Thanks bro. It's somewhere on the list already, but I'll expedite it :)
Sagnik Chakraborty I uploaded a detailed pull up tutorial today 😊👍
+Minus The Gym thanks bro love u
Thank you for the video. Why is it important to use Active Hang? How does it make the abs work more effective or safe?
Ploni Almoni It's actually not for the abs but for the hips. Your hips need some opposition in order to raise your legs up to the bar. This means the entire body up all the way up to the bar should be engaged. The proper way to engage the parascapular muscles (and to protect your shoulders and lats) is to engage scapular retraction and depression, which is the "active hang."
@@MinusTheGym Incredibly!!!!
@@MinusTheGym Great info.
Is it okay if during the exercise the arms aren't perfectly straight but instead form a small angle at the elbow?
Yes, I find that a slight bend in the elbows actually helps protect your back and shoulders from injury. If your lats or subscapularis are tight, you can easily strain them while trying to do strict leg raises with arms perfectly straight.
@@MinusTheGym Thanks a lot!
Some of the dip station have a back rest. Is it okay to do this exercise with elbows on the dip station with the back resting against the back rest?
No. Thats completely different. If your in a gym with the bench being a machine you can do it in there. Watch my recent, thats how I practice.
Ryan how not to swing while performing hanging knee raises
Sagnik Chakraborty make sure you do the reps slow and controlled. Also, practice just hanging from the bar in a hollow body. Engage your core, glutes and thighs so your whole body feels rigid. Practicing a holloe hang like that will really help you prevent swinging in all the bar exercises.
I can do this on captain chair; but it feels impossible hanging from bar. I don't get it.
So I am at level 1... Can do 3 sets of 15 reps but cannot progress even to level 1.5.. what do I do?
Woww
this "active hanging" with scapula does not engage the abs enough. So less development of Abs muscles.
So Johnny sins also teaches how to build abs
Johnny sins is also a fitness instructor
Toes to bar is not the progression as too many muscles are involved.
Best for 6 pack is the hanging L Sit Flutter kicks. especially when done with heavy ancle weights 5 kilos each. available in my country
Alright, I tried and I am in the level 1,5 😊. How many times a week should i do these exercises? Would it be okay with three times a week? 💪🏽😎 Thanks in advance for your answer and again your content is amazing!!!!!
yep, 2x or 3x a week is a good amount to start with. See how you feel and how sore you are. Wait til you're completely recovered before training it again. Glad you like my content! :)
@@MinusTheGym Alright!! Perfect! I will follow your advices and sharing your videos!!!! Have a great time and continue with you amazing job!
But how do i get lats like that?
Vincent Rodriguez pull up progressions, Australian pull ups and front lever rows and front levers :)
Vincent Rodriguez what Rob Scott said :)
It’s difficult at first
I'm in the agony of hangingpain! I pray my undercarriage will sustain
Same it gets more comfortable after a week or 2
5.34 minute
man you are not flexible at all
grab one of Bill Wallace lessons.
He’s not trying to stretch his hamstrings with this exercise. He can touch his toes and more so, I’ve seen it in plenty of videos from him
I have trouble keeping my legs straight and i had to use my toes as a break at the bottom but i did manage to get 10.
Thank you. Very helpful 🙏
Great video!🎉