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How to Train Your Way to Owning a Strict Hanging Leg Raise - StrongFirst
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A strength skill that is often underutilized is the hanging leg raise (HLR). Properly performed HLRs build a strong grip, lats, and core,
which makes them a tremendous accessory skill for pull-ups. However, in order for you to gain the full benefit from training the HLR,
they should be performed with strict form, which requires flexible hamstrings and calves, as well as mobile shoulders and thoracic spine.
Full strict HLRs are best performed for low reps and sets, versus the high-volume ballistic version you may come across in other schools
of discipline. The low-rep approach is best due to the neurological drain from the required time under tension to perform a proper HLR.
In my opinion, most people bypass adding the HLR into their training program because of the perceived difficulty, but in this article I will
teach you usable progressions to own a strict hanging leg raise.
Halo:
1. Begin by standing tall with your feet together and your glutes tense while holding a light kettlebell by the horns.
2. Slowly make very small circles from your right shoulder, around the back of your head (or neck if youre extremely mobile), over
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(http://www.strongfirst.com/wordpress/wp-content/uploads/2016/10/karen-smith-kettlebell-halo.jpg)
Arm Bar:
1. Begin by lying on your back with a light kettlebell by your right side.
2. Roll and scoop the bell up with two hands and press overhead while maintaining a packed shoulder. (This is similar to the start of a
get-up.)
3. Place the opposite arm out straight on the ground above your head.
4. Slowly and in a controlled manner, roll your right hip off the floor and across your body while slowly extending the right leg out.
Your goal is to maintain the vertical working arm while rolling from your back to your belly, but the distance will depend on your
current thoracic and shoulder mobility.
5. Slowly roll back to the starting position.
6. Repeat for several repetitions on each side. You can complete all on one side then proceed to the other or you can alternate with
each repetition.
(http://www.strongfirst.com/wordpress/wp-content/uploads/2016/10/karen-smith-armbar.jpg)
Iron Curtsy:
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1. Begin by standing tall with your feet together while holding a stick along your spine with one hand behind your neck and the other
behind your low back.
2. Take a slight step forward with the right foot placing your right heel in line with your left toes This should end up being slightly
narrower than shoulder width.
3. While maintaining three points of contact with the stick (head, thoracic spine and sacrum) hinge at the hips, keeping the left leg
slightly bent, the right leg straight, and the right foot dorsiflexed and slightly turned out.
4. Fold in half from the hips toward the right foot without losing contact with the stick. The depth of the fold will depend on your
hamstring and calf flexibility.
5. Repeat on each side while exhaling as you get deeper in the stretch.
(http://www.strongfirst.com/wordpress/wp-content/uploads/2016/10/karen-smith-iron-curtsy.jpg)
Stick Windmill:
1. Begin just as you did for the Iron Curtsy, but this time the stick will be held across your shoulders.
2. Begin to send your hips back as you hinge, keeping your weight on the back straight leg and the front leg will be bent and soft.
3. Slowly rotate at the thoracic spine, bringing your down elbow toward your knee while your eyes and head turn toward the straight
up arm.
4. Repeat a few repetitions on each side.
(http://www.strongfirst.com/wordpress/wp-content/uploads/2016/10/karen-smith-stick-windmill.jpg)
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How to Train Your Way to Owning a Strict Hanging Leg Raise - StrongFirst
(http://www.strongfirst.com/wordpress/wp-content/uploads/2016/10/karen-smith-toe-touch-fold.jpg)
1. Hang on the bar in hollow with a tactical grip (thumb-less overhand) about shoulder width
2. Pack the shoulders and keep them connected for the duration of this drill
3. With slightly bent knees raise from the hips
4. Point your belly button toward the sky
5. Hips should raise slightly then
6. Lower and repeat
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1. Lay on the floor with your arms extended overhead gripping the barbell (or dowel with partner)
2. Roll up into a ball with toes on the bar.
3. Lower the hips toward the floor while maintaining contact with toes and bar
4. Once legs are fully extending and you are folded in half, slowly begin to lower your legs away from bar.
5. Maintain core engagement until you reach the lying hollow position.
6. Slowly raise straight legs back up until your toes reach the bar and repeat.
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those holes to create a linkage to make greater strength gains.) Once you have built the appropriate level of strength to perform solids
single strict hanging leg raise reps, then they become your main course and the lead-up progressions become your spice that you add
from time to time.
As with all bodyweight skills, once you have one good rep, you can begin greasing the groove a few days a week. Later, you can add
HLRs into your training program for low reps and sets. Depending on your goal, the strict HLR might even become your spice while
tactical pull ups become the main dish.
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Karen Smith is Chief SFB instructor, a Master SFG instructor, and the fourth
woman to claim the Iron Maiden title. She has been personal training students
of all fitness levels from beginners to elite US military forces since 2000. Karen specializes in kettlebell and bodyweight strength
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training. She is a certified SFG, SFB, FMS, and Battling Ropes instructor.
Karen currently resides in Dallas where she is available for private and group sessions. She is also available worldwide for distance
coaching and program design. She travels regularly instructing workshops and SF Courses and Certifications.
She can be reached at karensmithmsfg@gmail.com or at her blog, Coach Karen Smith. (http://coachkarensmith.com/)
(mailto:karensmithmsfg@gmail.com)
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Adjust Your Sails (and Your Stance) with the Lock and Rock
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6 thoughts on How to Train Your Way to Owning a Strict Hanging Leg Raise
Wesker11 says:
October 26, 2016 at 4:31 pm (http://www.strongfirst.com/how-to-train-your-way-to-owning-a-strict-hanging-leg-raise/#comment-196992)
This is awesome stuff, thanks!
Reply (http://www.strongfirst.com/how-to-train-your-way-to-owning-a-strict-hanging-leg-raise/?replytocom=196992#respond)
Katy says:
October 26, 2016 at 2:37 am (http://www.strongfirst.com/how-to-train-your-way-to-owning-a-strict-hanging-leg-raise/#comment-196932)
Really great article, love the instructional videos included they really help. I am considering doing the sfb next year and this has given me a little
more insight to what I should be working towards
Reply (http://www.strongfirst.com/how-to-train-your-way-to-owning-a-strict-hanging-leg-raise/?replytocom=196932#respond)
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