The hardest bodyweight abdominal movement, and a serious test of grip and shoulder control.
How To
Hang from a bar with an overhand grip and your shoulders actively pulled down.
Brace, then raise your legs by curling your pelvis toward your ribs.
Continue until your thighs pass parallel, keeping your legs straight if you can.
Lower slowly with no swing, stopping the moment the body starts to rock.
Watch Out
Momentum removes the abs from the movement entirely. Reset in a dead hang.
Without the pelvic curl it is a hip-flexor exercise, not an ab exercise.
Keep the shoulders packed — a loose hang stresses the shoulder capsule.
Coaching
Start with bent-knee raises and straighten the legs as control improves.
Use straps if grip gives out before the abs do.
Pause for one second at the top of every rep.