Hanging Tuck Hold

A static core hold hanging from a bar with the knees pulled up toward the chest. It trains the abdominals and hip flexors and is a step toward the hanging L-sit.

How to do it

1. Hang from a pull-up bar with an overhand grip and the arms straight.
2. Brace the abdominals and pull the knees up toward the chest, rounding the lower back slightly.
3. Keep the knees together and the thighs at or above hip height.
4. Hold the tucked position without swinging and breathe steadily.
5. Lower the legs under control to a full hang.

Tips

• Curl the pelvis up rather than just lifting the knees; the abdominals should do the work.
• Keep the shoulders pulled away from the ears.
• End the set when the knees start to drop or the body starts to swing.

Muscles

Primary: Hip flexors, Abs

Secondary: Forearm flexors, Lats, Obliques, Transverse abdominis