L-Hang

The L-Hang is a static core skill done on a pull-up bar. You hang with straight arms while holding your legs straight out in front of you at hip height, making an L shape with your body. It trains the abs and hip flexors to keep the legs up, while the lats and forearms work to keep you on the bar.

Set up by hanging from a pull-up bar with an overhand grip, hands about shoulder-width apart. Keep your arms straight and your shoulders active, not shrugged up to your ears. Let your body settle into a still, controlled hang before you start.

From the hang, raise your legs until they are about parallel to the floor and your hips are bent to roughly 90 degrees. Hold that position without swinging. Keep the shoulders active, not shrugged, and point your toes if it helps you stay tight.

Breathe steadily and brace your midsection as if someone is about to press into your stomach. If holding straight legs is too hard, regress to a tuck hold by bending your knees and pulling them in toward your chest. To make it harder, hold longer or keep the legs straighter and lower without dropping.

Fault: Shoulders shrug up toward the ears. Fix: Push the shoulder blades down and away from your ears so your shoulders stay active.

Fault: The body swings back and forth. Fix: Start from a still hang, keep the legs together, and squeeze your abs to stop the momentum.

Fault: The lower back arches and the legs drop. Fix: Brace your core and think about pulling your ribs down so your hips stay near 90 degrees.

Fault: Holding the breath and tensing the neck. Fix: Breathe in a slow, controlled rhythm and keep your gaze forward and relaxed.