Train your entire core and more with this incredible exercise from the GymnasticBodies Curriculum.

The list of potential benefits to be gained from this bodyweight exercise start to sound like a late-night infomercial: increased core strength, shoulder mobility, hip compression, grip strength, and more. These do not come for just three easy payments, however, but rather they are earned through consistency, hard work and, sweat.

Hanging Leg Lifts might just be the most recognizable exercise in all of Gymnastics Strength Training^TM. Many people at one point or another have surely seen a gymnast or athlete, whether on video or in-person, effortlessly knocking out multiple reps of HLL's on the stall bars as part of their strength and conditioning routine. However, you don’t have to be a gymnast to conquer and enjoy the benefits of this tried and true exercise. See why:

Big Benefits of Hanging Leg Lifts

While the general public might not know exactly what it is about this movement that is so challenging, what IS clear is that it requires total-body strength and flexibility. And if a beginner athlete does attempt to perform one, they quickly realize just how difficult this exercise is. When performed correctly, HLL’s will improve a wide range of athletic attributes and yield tremendous full-body mobility and strength gains.

For starters, when hanging you are increasing both your grip strength and overhead shoulder mobility. For many adults with tight shoulders, the difference between hanging on stall bars vs. a regular bar is huge. How? The stall bars block your shoulders from traveling backward, gravity helps pull your bodyweight down, thus further stretching all the tight muscles and fascia in your upper body. The challenge to your grip strength is noticeable as well, and this will transfer nicely to other skills and exercises in your strength training endeavors.

The most obvious component of HLL's is the massive amount of core strength required to perform them properly. Even better than the ab development, though, is the hip flexor strength that you develop through leg lift training. When done correctly, your hips are actually doing a fair amount of the work, and this ability to compress your body at the hips is critical for a number of bodyweight exercises.

In addition to building six-pack abdominals and beastly hip flexors, HLL’s also require flexibility in your hamstrings and back. Compression of the hips is highly dependant on your range of motion. This is why all well-rounded athletes, and especially bodyweight strength trainees, must incorporate flexibility and mobility exercises into their workout routine.

Without a doubt, the average person will look at seasoned athletes repping out HLL's and say, "Look at those abs!" but as you now know, there is a lot more to HLL’s than just core strength.

Hanging Leg Lifts will take your entire body's strength to the next level.  Get started now with GB's Foundation Courses.

How to Perform Hanging Leg Lifts

Try it out for yourself! To get the most out of Hanging Leg Lifts, use stall bars, a barbell, or a partner to block your shoulders from traveling backward when you lift your legs. Focus on moving from your hips only, and do not lean back! There should be no swinging or momentum to maximize the gains of this exercise. Build the strength with control; any deviation from this technique will only impede progress in the long term, even if it makes the movement easier now.

If you find the full leg lift too difficult, don’t fret! The progression for this exercise is simple and straightforward, but still not easy. Start with your legs bent, lifting only until your upper leg is horizontal. This is a great place to start, and your knees should always get at least as high as your hips. From workout to workout over time, try to straighten your legs until you are lifting to a 90-degree L position from your hips. 

For even more HLL preparation, begin training progressions like this with GB Core Workouts. Your abs, hip flexors, and hamstrings will all thank you!

As you can imagine, from here it is just a matter of lifting your legs higher and higher until you reach the bar from which you are hanging overhead. This endeavor might take time, but be patient and focus on building the core strength and hamstring flexibility required to get there.

GymnasticBodies hanging leg lift training will no doubt benefit your entire body, giving you a well-rounded strong and mobile physique while prepping you for greater gains in your fitness future.