One Arm Hanging Leg Raises

One of the more advanced versions of the Hanging Leg Raise, with great demend on stabilization of the whole body in a closed kinetic chain manner.

For more info:
http://idoportal.blogspot.com/2009/08/reverse-corta-capim-and-hlr.html

For further training info:
1. Email us at floreioart@gmail.com
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Creation: Ido Portal
Performance: Ido Portal
Music: Camel

Category:

Sports

Tags:

• one
• arm
• chin
• Pull
• ups
• latisimus
• upper
• back
• isometric
• gymanstics
• capoeira
• iso
• hang
• high
• bar
• Floreio
• art
• self
• dominance
• ido
• portal
• hacasa
• hanging
• leg
• raises
• abdomen
• hip
• flexors
• 90
• conditioning
• strength
• training
• acrobatics
• acrobat
• abs

[MrOdsplut]

How do you progress to this from one arm hanging leg raises? I can do 5 or 6 of those, as well as other difficult core exercises like dragon flags and superman press-ups, but I find these impossible.

[portaldo]

@MrOdsplut Your problem is probobly in scapula/lat strength. One needs to be able to depress and retract the scapula while hanging from one arm. Build up to it with assistance from the other hand grabbing down on a rope hanging from the pull up bar.

[MrOdsplut]

@portaldo Would straight arm front lever training help with this, e.g. pulling from a dead hang into a tuck lever with straight arms?

[portaldo]

@MrOdsplut From my experience, it is not specific enough in order to go safely and in control into one arm hanging work. There are better alternatives that I cover in my Vires Workshops.

[jamesters]

Cool! I thought of those myself one day. An even harder variation is one arm lift to meathook. That's where when you lift your leg, you also lift the hips up a bit and torque them over to your elbow.

[portaldo]

If you like this kind of work, the progressions of the rope work I will publish in the future will be right up your alley. Stay tuned.

[Elmeromero1]

Wow this is a quite a difficult move to master, i'll definately take the time to advance and progress with it.

[rmsolympic1]

Nice! I'll try that version tonight

[MrOdsplut]

@portaldo I think you're right actually - I know that my core strength is a bit out of proportion to my upper body strength. Thanks for the helpful advice!

[monkula84]

beast

[polkapete]

nice