Thread: Hanging leg raises

slow down. if you start to swing take a moment to steady yourself before continuing. focus on firing with your abs rather than using momentum from your lower body.

Either go unnaturally slow, or touch your feet to the floor between reps if you must. I do that sometimes; it's just a quick tap and then back up again. I don't swing my legs and use momentum, but I'm not one to use super slow concentrics either.

thanks for the info.

I can do like 30 reps of these, is that good?

you tell me

Originally Posted by fufu

you tell me

yeah

Originally Posted by CowPimp

Either go unnaturally slow, or touch your feet to the floor between reps if you must. I do that sometimes; it's just a quick tap and then back up again. I don't swing my legs and use momentum, but I'm not one to use super slow concentrics either.

bend you knee's your not doing straight leg leg raises are you????

Originally Posted by MyK

bend you knee's your not doing straight leg leg raises are you????

I bend them at the top of the movement, but straight them at the bottom. Sometimes I do bring them up while pointing straight out though. It's harder that way because you are effectively increasing the resistance.

Originally Posted by CowPimp

I bend them at the top of the movement, but straight them at the bottom. Sometimes I do bring them up while pointing straight out though. It's harder that way because you are effectively increasing the resistance.

yes, but isn't that the same motion as straight leg sit-ups??? would you do straight leg sit-ups???? I forget what the tendon is called, but when doing straight leg sit-ups, it pulls on a tendon which really fucks up your back, which is why no one does SL sit-ups!!!

now, doing SL leg raises is the same motion and therefore just as bad, so I would recommened always keeping your knees bent!

I have a book around here somewhere that explains it a little better tha I can at 8 am!

Originally Posted by MyK

yes, but isn't that the same motion as straight leg sit-ups??? would you do straight leg sit-ups???? I forget what the tendon is called, but when doing straight leg sit-ups, it pulls on a tendon which really fucks up your back, which is why no one does SL sit-ups!!!

now, doing SL leg raises is the same motion and therefore just as bad, so I would recommened always keeping your knees bent!

I have a book around here somewhere that explains it a little better tha I can at 8 am!

Originally Posted by MyK

yes, but isn't that the same motion as straight leg sit-ups??? would you do straight leg sit-ups???? I forget what the tendon is called, but when doing straight leg sit-ups, it pulls on a tendon which really fucks up your back, which is why no one does SL sit-ups!!!

now, doing SL leg raises is the same motion and therefore just as bad, so I would recommened always keeping your knees bent!

I have a book around here somewhere that explains it a little better tha I can at 8 am!

If you can find the quote I'd like to hear it. You're saying I can't sit on my couch with my legs sticking out straight? That doesn't really make sense, but I'm listening.

Originally Posted by CowPimp

If you can find the quote I'd like to hear it. You're saying I can't sit on my couch with my legs sticking out straight? That doesn't really make sense, but I'm listening.

its the motion,it strains your hip flexor, which shortens it and ruins your posture! I found this study, apparantly Among the 12 abdominal exercises studied by Axler and McGill, curl-ups resulted in the highest abdominal muscle activation to compression load in the upper and lower rectus abdominus. all other types have pros and cons. therefore it seems like curl ups are the best!

btw, you can sit on your couch how ever you want, I dont care!

Supplemental Information about Protocols for the Curl-up Assessment

There are a number of different positions used for abdominal assessments. In particular, arm position, leg position, and the degree of trunk flexion have been varied. Each variation imposes different musculoskeletal demands on the body.

Arms placed across the chest or at the sides both offer approximately the same resistance to the abdominal flexion motion and avoid any excessive hyperflexion of the neck. However, arms placed at the sides offer the advantage of a convenient method of measurement (sliding forward 3 or 4.5 inches), which can be readily standardized between subjects.

Knees flexed instead of straight decreases movement of the fifth lumbar vertebra over the sacral vertebrae (Clarke, 1976). However, contrary to early evidence and common belief, the hip flexors are active whether the knees are flexed or not. This is especially true if the feet are held or the abdominals become fatigued (Andersson, Nillson, Ma, Thorstnensson, 1997; Flint, 1965; Godfrey, Kindig, & Windell, 1977; Mutoh, Mori, Nakamura, & Miyashita, 1981; Sparling, et al., 1997). A 1998 study by Juker, McGill, Kropf, and Steffen demonstrated that all forms of sit-ups tested (straight-leg with feet anchored; bent-knee with feet anchored, and bent-knee with feet anchored and heel press) activated the hip flexor (psoas) muscles more than a bent-knee, feet free curl-up. At the same time the curl-up was found to activate the external obliques, internal obliques and transverse abdominals more than any of the sit-up variations. Needle biopsy results have shown that flexed knee sit-ups actually cause more intervertebral disc pressure than straight leg sit-ups (Nachemson & Elfström, 1970). Recently, Axler, and McGill (1997) confirmed this finding using electromyography (EMG) data. However, the values were both high and similar. More importantly, this study provided additional evidence that disc compression is much lower in both a feet anchored or feet free curl-up than for either the bent-knee or straight leg sit-up.

Among the 12 abdominal exercises studied by Axler and McGill, curl-ups resulted in the highest abdominal muscle activation to compression load in the upper and lower rectus abdominus. The abdominals are responsible for only the first 30-45° of movement in the sit-up, with the hip flexors being responsible for the rest (Flint, 1965; Ricci, Marchetti, & Figura, 1981). If the motion is continued beyond approximately 45° the already shortened hip flexors are exercised through only a short arc which can lead to adaptive shortening. Thus, the curl-up should be a more specific and safer test than a full sit-up (Liemohn, Snodgrass, & Sharpe, 1988).

That is pretty much just suggesting you go no further than 45 degrees with a situp. I see nothing in there about a hanging leg raise. Granted, both are hip flexion, but making that connection is still tough without further evidence.

I wonder if the fact that I stretch daily would counteract the fact that I do situps regularly? That should, in theory, prevent adaptive shortening.

Also, I have read studies that indicate the opposite about the stomach crunch, relegating it to the bottom of the list among abdominal exercises.

http://www.aerobicspot.com/topab.htm