Hanging Leg Lift - Hollow body?

Hi!

 

Should the lower back be pressed against the stall bar at the end of the movement? Like in Hollow Body Hold?

In all the videos the lower back lifts. The flexibility needed otherwise would be mindboggling.

I mean when you just hang there, feet down to the floor. Should you relax or keep posterior pelvic tilt?

At that level I'd say relax (just do it) when you want to go to it.

What do you need is film yourself and understand how much assistance you are doing with your lats. as you try to pull forward against the stall bar as your hips will be raised to counterbalance poor hamstring flexibility.

of course pull can be something out of control so, to avoid it , you can use these things (thanks Coach for that, remembering Helsinki seminar :-) ):

-relax your shoulders, moving the ears between shoulders

-use a large grip (lats are weaker at large arms distance

-don't use your thumb on the grip

-use less fingers for the grip

A simple indicator for how much you are using your lats is where do you touch the bar. If you are hitting the bar with your ankles or shins, you're using too much lats. If you relax the shoulders and hang by the fingers, your toes will just touch the bar, or perhaps even go under the bar.

Oh cr*p, back to week one for me then...

Ravn said:

Oh cr*p, back to week one for me then...

part of me wonders if the act of doing the leg lifts would also contribute in mobility to some degree... because if i have to STAY at week 1 for tuck ups until i can lay completely flat between reps....then man..

Ravn said:

Oh cr*p, back to week one for me then...

Surely not THAT bad

Jon Douglas said:

Surely not THAT bad

Well, my arms bend a bit at the top of the movement, it feels like only my neck is in contact with the stall bar, and I definitely touch with my shins/ankle, that's gotta be bad.

 

It's bloody difficult lifting the last 10 degrees to vertical without just plain grunting through with the lats.

Ravn said:

Well, my arms bend a bit at the top of the movement, it feels like only my neck is in contact with the stall bar, and I definitely touch with my shins/ankle, that's gotta be bad.

 

It's bloody difficult lifting the last 10 degrees to vertical without just plain grunting through with the lats.

It'll come fast now that it's been brought to your attention

Rather than focusing on hollow, focus on trying to complete the HLL with your toes underneath the rail at the top of each rep.

Yours in Fitness,

Coach Sommer

Thanks for all your answers, there is so much to learn! What about Straddle Hanging Leg Lift, is that a good exercise?

Shaolintobbe said:

Thanks for all your answers, there is so much to learn! What about Straddle Hanging Leg Lift, is that a good exercise?

Yes, but the core strength demands are less than pike HLL. Use straddle for mobility, HLL for str until you move to lsit and straddle l instead