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Hanging Oblique Raise

Primary Muscle Group

Oblique Muscles

Secondary Muscle Groups

Secondary Muscle Groups: Hip Flexors, Lats, Rectus Abdominis (Abs)

Description

The Hanging Oblique Raise is an advanced core exercise that primarily targets the obliques, rectus abdominis (six-pack muscles), and hip flexors. By performing this movement while hanging, you also engage your grip strength, shoulders, and back stabilizers. This exercise is excellent for building core strength, improving rotational stability, and enhancing overall athletic performance.


How to Perform the Hanging Oblique Raise


1. Starting Position:

  • Grab a pull-up bar with an overhand grip (palms facing forward), hands shoulder-width apart.
  • Hang with your arms fully extended and your legs together.
  • Engage your core, keep your shoulders down, and avoid excessive swinging.


2. Initiating the Movement:

  • Bend your knees slightly and lift them toward your chest.
  • As you lift, twist your hips to one side, bringing your knees toward your opposite elbow.
  • Exhale as you contract your obliques and raise your legs.


3. Top Position:

  • Your knees should be at least hip-height, or higher for an increased challenge.
  • Focus on feeling the contraction in your obliques and lower abs.
  • Pause for a second at the top to maximize muscle engagement.


4. Lowering Back Down:

  • Slowly lower your legs back to the starting position with control.
  • Avoid swinging or using momentum—keep your core engaged.
  • Inhale as you return to the starting position.


5. Repetitions and Sets:

  • Beginners: 6-8 reps per side, 2-3 sets
  • Intermediate: 10-12 reps per side, 3-4 sets
  • Advanced: 12+ reps per side, 4+ sets or add ankle weights for increased difficulty.


Variations and Progressions


1. Hanging Knee Oblique Raise (Beginner)

  • Keep your knees bent throughout the movement to reduce difficulty.


2. Straight-Leg Oblique Raise (Intermediate-Advanced)

  • Perform the movement with legs straight instead of bent to increase the difficulty and engagement of the lower abs.


3. Weighted Hanging Oblique Raise (Advanced)

  • Hold a small dumbbell or medicine ball between your feet for added resistance.


4. Hanging Windshield Wipers (Elite)

  • Keep your legs straight and move them in a windshield wiper motion from side to side for an intense core challenge.


5. Toes-to-Bar Oblique Raise (Elite)

  • Instead of stopping at hip height, raise your toes all the way to the bar while twisting for maximum difficulty.


Tips for Maximum Effectiveness


Engage Your Core: Keep your abs tight throughout the movement to avoid unnecessary swinging.

Control the Descent: Lower your legs slowly to maximize muscle engagement and prevent using momentum.

Minimize Swinging: If you find yourself swinging too much, pause briefly at the bottom before starting the next rep.

Keep a Strong Grip: Maintain a firm grip on the bar to avoid slipping or losing control.

Breathe Properly: Exhale as you raise your legs, inhale as you lower them.


Common Mistakes to Avoid


Using Momentum: Avoid swinging your body to lift your legs—this reduces muscle engagement and increases injury risk.

Not Twisting Enough: Make sure to fully rotate your hips to properly target the obliques.

Letting Shoulders Shrug Up: Keep your shoulders down and engaged to avoid unnecessary strain on the upper body.

Not Controlling the Lowering Phase: Dropping your legs too fast makes the exercise less effective and increases the risk of injury.

Holding Your Breath: Breathe rhythmically to maintain stability and avoid fatigue.

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