Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with ankle weights in order to make it more challenging.
Sep 15, 2011 3:36 PM:
this is one of the best workouts I've ever done when I remember first attempted to do this I couldn't at all but one day after strengthening my abs for awhile magic happened when i did it the second time everyone was like wow. :)
my advice is to work your way up by doing leg lifts and other...+See More
this is one of the best workouts I've ever done when I remember first attempted to do this I couldn't at all but one day after strengthening my abs for awhile magic happened when i did it the second time everyone was like wow. :)
my advice is to work your way up by doing leg lifts and other ab workouts with resistance for a couple months before attempting these. because in truth this is one of the hardest ab workouts to perform. so you gotta learn to walk before can crawl so sacrifice ego and build up towards it -See Less
Aug 15, 2011 11:50 AM:
Great exercise but if it's too hard on a bar, try using gymnast rings when starting out if your gym has them.
Great exercise but if it's too hard on a bar, try using gymnast rings when starting out if your gym has them.-See Less
May 11, 2011 7:49 PM:
Great exercise! I add ankle weights (2.5lbs per legs) when doing it. You will really feel the burn then!
Great exercise! I add ankle weights (2.5lbs per legs) when doing it. You will really feel the burn then! -See Less
Apr 14, 2011 10:08 PM:
This exercise is no joke! My advice is use hand wraps when you are really tired because I would hate to fall on my head because I lost my grip.
This exercise is no joke! My advice is use hand wraps when you are really tired because I would hate to fall on my head because I lost my grip.-See Less
Apr 6, 2011 4:21 AM:
Tried these yesterday for the first time. I was suprised I was actually able to pull them off. I love the challenge and will definetly be adding these to my routine. My fiance just looked in amazement, everyone else in the gym will too.
Tried these yesterday for the first time. I was suprised I was actually able to pull them off. I love the challenge and will definetly be adding these to my routine. My fiance just looked in amazement, everyone else in the gym will too. -See Less
Feb 22, 2011 4:15 PM:
This is one of my favorites. Form is paramount with this exercise. I personally like to pause for half a second at the bottom to prevent swinging.
This is one of my favorites. Form is paramount with this exercise. I personally like to pause for half a second at the bottom to prevent swinging. -See Less
May 11, 2011 7:49 PM:
Great exercise! I add ankle weights (2.5lbs per legs) when doing it. You will really feel the burn then!
Great exercise! I add ankle weights (2.5lbs per legs) when doing it. You will really feel the burn then! -See Less
Apr 14, 2011 10:08 PM:
This exercise is no joke! My advice is use hand wraps when you are really tired because I would hate to fall on my head because I lost my grip.
This exercise is no joke! My advice is use hand wraps when you are really tired because I would hate to fall on my head because I lost my grip.-See Less
Apr 6, 2011 4:21 AM:
Tried these yesterday for the first time. I was suprised I was actually able to pull them off. I love the challenge and will definetly be adding these to my routine. My fiance just looked in amazement, everyone else in the gym will too.
Tried these yesterday for the first time. I was suprised I was actually able to pull them off. I love the challenge and will definetly be adding these to my routine. My fiance just looked in amazement, everyone else in the gym will too. -See Less
Jan 9, 2011 9:35 PM:
this is one hell of a work out. It really strengthens your core!!!
this is one hell of a work out. It really strengthens your core!!!-See Less
Jan 9, 2011 9:34 PM:
this is one hell of a workout. It really strengthens you core!!!
this is one hell of a workout. It really strengthens you core!!!-See Less
Dec 27, 2010 5:44 AM:
personally the best exercise for abs, I'm doing it with knees curled just a bit( not 90* as it shown here) that way I could do only about 5-6 while hanging,so for a few months I'm doing it on an incline(~50-60*) , than will do 3x15 will be ready for hanging pikes.
It should be in everybodys routine......+See More
personally the best exercise for abs, I'm doing it with knees curled just a bit( not 90* as it shown here) that way I could do only about 5-6 while hanging,so for a few months I'm doing it on an incline(~50-60*) , than will do 3x15 will be ready for hanging pikes.
It should be in everybodys routine... See More personally the best exercise for abs, I'm doing it with knees curled just a bit( not 90* as it shown here) that way I could do only about 5-6 while hanging,so for a few months I'm doing it on an incline(~50-60*) , than will do 3x15 will be ready for hanging pikes.
It should be in everybodys routine like bench press-See Less
Sep 15, 2011 3:36 PM:
this is one of the best workouts I've ever done when I remember first attempted to do this I couldn't at all but one day after strengthening my abs for awhile magic happened when i did it the second time everyone was like wow. :)
my advice is to work your way up by doing leg lifts and other...+See More
this is one of the best workouts I've ever done when I remember first attempted to do this I couldn't at all but one day after strengthening my abs for awhile magic happened when i did it the second time everyone was like wow. :)
my advice is to work your way up by doing leg lifts and other ab workouts with resistance for a couple months before attempting these. because in truth this is one of the hardest ab workouts to perform. so you gotta learn to walk before can crawl so sacrifice ego and build up towards it -See Less
Aug 15, 2011 11:50 AM:
Great exercise but if it's too hard on a bar, try using gymnast rings when starting out if your gym has them.
Great exercise but if it's too hard on a bar, try using gymnast rings when starting out if your gym has them.-See Less
Feb 22, 2011 4:15 PM:
This is one of my favorites. Form is paramount with this exercise. I personally like to pause for half a second at the bottom to prevent swinging.
This is one of my favorites. Form is paramount with this exercise. I personally like to pause for half a second at the bottom to prevent swinging. -See Less
Jan 25, 2011 11:42 AM:
This is a staple! I love this exercise because you can modify it a hundred was just by changing the grip, angle, range of motion, and rate of motion.
This is a staple! I love this exercise because you can modify it a hundred was just by changing the grip, angle, range of motion, and rate of motion.-See Less
Mar 21, 2010 2:55 PM:
Terrific ab exercise. It engages everything. Alternate from left, to middle, to right, to middle, to left, to middle, and so on until failure. Use it after a High weight, Low rep ab exercise for full benefits and end your ab routine with this exercise. Nothing could be better for a full ab workout....+See More
Terrific ab exercise. It engages everything. Alternate from left, to middle, to right, to middle, to left, to middle, and so on until failure. Use it after a High weight, Low rep ab exercise for full benefits and end your ab routine with this exercise. Nothing could be better for a full ab workout. Go to failure twice with a rest in between for a little extra.-See Less
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of people found this review helpful
Review: Hanging Pike
Dec 7, 2011 2:50 PM: Awesome exercise with immediate burn!
of people found this tip helpful
Tip: Hanging Pike
Nov 12, 2011 4:39 PM: great ab burn
of people found this tip helpful
Tip: Hanging Pike
Sep 19, 2011 2:37 PM: Love this exercise really does give you a deep burn.
of people found this tip helpful
Tip: Hanging Pike
Sep 15, 2011 3:36 PM: this is one of the best workouts I've ever done when I remember first attempted to do this I couldn't at all but one day after strengthening my abs for awhile magic happened when i did it the second time everyone was like wow. :)
my advice is to work your way up by doing leg lifts and other...+See More
of people found this tip helpful
Tip: Hanging Pike
Aug 15, 2011 11:50 AM: Great exercise but if it's too hard on a bar, try using gymnast rings when starting out if your gym has them.
of people found this review helpful
Review: Hanging Pike
May 19, 2011 10:07 AM: Excellent! For the 3rd dimension!
of people found this review helpful
Review: Hanging Pike
May 11, 2011 7:49 PM: Great exercise! I add ankle weights (2.5lbs per legs) when doing it. You will really feel the burn then!
of people found this review helpful
Review: Hanging Pike
Apr 14, 2011 10:08 PM: This exercise is no joke! My advice is use hand wraps when you are really tired because I would hate to fall on my head because I lost my grip.
of people found this review helpful
Review: Hanging Pike
Apr 6, 2011 4:21 AM: Tried these yesterday for the first time. I was suprised I was actually able to pull them off. I love the challenge and will definetly be adding these to my routine. My fiance just looked in amazement, everyone else in the gym will too.
of people found this tip helpful
Tip: Hanging Pike
Feb 22, 2011 4:15 PM: This is one of my favorites. Form is paramount with this exercise. I personally like to pause for half a second at the bottom to prevent swinging.