Sit-ups (hanging)
Bodyweight Strength - Hanging Sit-ups are a highly advanced bodyweight strength exercise and they also require access to monkey bars or some other similar setup which allows your to hang upside down with your knees and feet securely hooked in place while you perform the exercise.
It is highly important that you master all of the basic and intermediate abdominal strength movements and weighted chin-up and pull-up movements to a very high degree before ever even considering attempting this exercise. Weighted Crunches, Reverse Crunches, Incline Reverse Crunches, Hanging Knee Raises, Sit-ups with no foothold, Incline Sit-ups with added weight, chin-ups of all 2 handed types with added weight, and pull-ups of all 2 handed types (including wide grip pull-ups) with added weight.
Once you are strong enough to perform Hanging Sit-ups here is how to perform them properly:
Jump up and grab onto the bar at one of the ends of a set of monkey bars and then tilt yourself back to slid your legs over the end bar. Then bend your knees and hook your feet under the second monkey bar to securely fastened your legs in place so that you can hang completely by your legs without falling. Once you are 100% certain that your feet and legs are locked in place, release your hands from the bar and hang back all the way until your torso is hanging vertically upside down. Once in this position, place your hands behind your head and squeeze your abdominal muscles as hard as your can until your torso is vertical and touches against your thighs. Once you have reached the top of this position, lower yourself back down smoothly under the control of your abdominal muscles and repeat the exercise for the intended number of repetitions.
It is highly important that you know your limit on this exercise and that you utilize prudence when performing it. Use these safety guidelines regarding this exercise:
Again, this is a highly advanced bodyweight strength exercise and should not ever be attempted by anyone but a high level bodyweight strength practitioner.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
It is highly important that you master all of the basic and intermediate abdominal strength movements and weighted chin-up and pull-up movements to a very high degree before ever even considering attempting this exercise. Weighted Crunches, Reverse Crunches, Incline Reverse Crunches, Hanging Knee Raises, Sit-ups with no foothold, Incline Sit-ups with added weight, chin-ups of all 2 handed types with added weight, and pull-ups of all 2 handed types (including wide grip pull-ups) with added weight.
Once you are strong enough to perform Hanging Sit-ups here is how to perform them properly:
Jump up and grab onto the bar at one of the ends of a set of monkey bars and then tilt yourself back to slid your legs over the end bar. Then bend your knees and hook your feet under the second monkey bar to securely fastened your legs in place so that you can hang completely by your legs without falling. Once you are 100% certain that your feet and legs are locked in place, release your hands from the bar and hang back all the way until your torso is hanging vertically upside down. Once in this position, place your hands behind your head and squeeze your abdominal muscles as hard as your can until your torso is vertical and touches against your thighs. Once you have reached the top of this position, lower yourself back down smoothly under the control of your abdominal muscles and repeat the exercise for the intended number of repetitions.
It is highly important that you know your limit on this exercise and that you utilize prudence when performing it. Use these safety guidelines regarding this exercise:
- Do not attempt the exercise at all until you are very confident about your abdominal strength and your pull-up strength a well (for getting into and out of the position for the exercise).
- Make sure to have a training partner spotting you and available to assist you in case you need help at some point.
- If you begin to get lightheaded while performing the exercise, do not continue to attempt more repetitions. Ask your training partner for help in getting down safely.
- Be cautious about pushing this exercise to the absolute limit of your endurance because it is important that you still have sufficient energy to get yourself back down from the position when you have completed your set. You don't want to be so tired that you are unable to get down when you have completed your set.
Again, this is a highly advanced bodyweight strength exercise and should not ever be attempted by anyone but a high level bodyweight strength practitioner.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com