Hanging Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Hanging Crunch is an effective bodyweight exercise that primarily targets the abdominal muscles while also engaging the hip flexors as a secondary muscle group. Performed by hanging from a bar and curling the knees or hips toward the chest, it emphasizes core strength, stability, and control throughout the movement. This exercise helps improve abdominal definition, enhances core endurance, and challenges the hip flexors to assist in lifting the lower body, making it a powerful addition to any core-focused workout routine.
How to Perform
Grab a pull-up or hanging bar with an overhand grip, hands slightly wider than shoulder-width apart.
Hang fully extended with your arms straight and shoulders engaged, keeping your back straight and core tight.
Bend your knees and lift them toward your chest while simultaneously curling your hips upward to engage your abs.
Keep the movement controlled, avoiding swinging or using momentum.
Pause briefly at the top when your knees are close to your chest and your abs are fully contracted.
Slowly lower your legs back to the starting hanging position, maintaining tension in your core and hip flexors.
Repeat for the desired number of repetitions while keeping steady breathing throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the entire movement to maximize abdominal activation.
Avoid swinging your body to prevent momentum from reducing the exercise's effectiveness.
Focus on slow and controlled movements to fully engage both abs and hip flexors.
Exhale as you lift your knees toward your chest and inhale as you lower them.
Maintain a slight bend in your knees if full extension is uncomfortable or strains your lower back.
Keep your shoulders stable and avoid shrugging to reduce stress on the upper body.
Limit the range of motion if you feel lower back discomfort, gradually increasing as strength improves.
Grip the bar firmly but without over-tensing your forearms to avoid unnecessary fatigue.
Incorporate pauses at the top of the crunch to enhance muscle contraction and control.
Use a mirror or video to check that your hips and knees are moving in a controlled, vertical path.
How Not to Perform
Do not swing your body or use momentum to lift your legs.
Do not let your shoulders shrug or collapse; keep them engaged and stable.
Do not arch or hyperextend your lower back during the movement.
Do not rush the repetitions; avoid performing the exercise too quickly.
Do not grip the bar too tightly, causing unnecessary forearm fatigue.
Do not let your legs drop uncontrollably; control the descent.
Do not bend your hips excessively, which shifts focus away from the abs.
Do not hold your breath; maintain steady breathing throughout.
Do not allow your knees or hips to twist; keep movement in a straight plane.
Do not perform the exercise with full fatigue if form cannot be maintained.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
