Hanging Garhammer Raise
Hanging Garhammer Raise Exercise Description
The Hanging Garhammer Raise is a bodyweight, bent‑knee hanging raise that emphasizes the rectus abdominis through a controlled posterior pelvic tilt. Unlike a full hanging knee or leg raise, you start with the hips already flexed and then “curl” the pelvis to bring the knees higher, minimizing swing and momentum. Primary work comes from the rectus abdominis with assistance from the hip flexors; the external obliques and transverse abdominis contribute to bracing and pelvic control. Your lats and scapular stabilizers maintain an active hang so the trunk stays quiet while the pelvis moves. This variation builds precise control of pelvic tilt and trunk flexion under the shoulders’ support.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Latissimus Dorsi, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Hanging Garhammer Raise Exercise
‘- Grip a pull-up bar with hands just outside shoulder width; set an active hang by depressing the scapulae (shoulders down and back), elbows straight.
– Keep ribs stacked over pelvis, neck neutral, and lower body still.
– Bend knees to ~90 degrees and lift thighs until hips are about 90 degrees flexed (knees near hip height). This is your starting position.
– Brace your abdomen.
– Initiate the raise by posteriorly tilting the pelvis (“tuck the tailbone”), drawing knees toward the chest without pulling the thighs much higher via hip flexion.
– Keep the low back movement controlled—let the pelvis curl rather than swinging the whole body.
– Maintain straight elbows and packed shoulders; avoid shrugging.
– Exhale gently through the effort as you curl; inhale as you return, keeping the brace.
– Pause briefly at the top with the pelvis fully tucked.
– Lower slowly only to the starting position (hips ~90 degrees), not to a dead hang, to limit momentum.
– Allow no leg or torso swing; reset the active hang between repetitions as needed.
– Common faults to avoid: using a kip, losing rib‑to‑pelvis stack (lumbar arch), or bending elbows to “pull” the raise.
Hanging Garhammer Raise Tips
‘- Set an active hang with shoulders down and back and elbows straight before starting each rep.
– Keep your ribs stacked over your pelvis and neck neutral to maintain a solid trunk position.
– Bring hips to about 90 degrees with knees bent to roughly 90 degrees, and treat this as your fixed starting position.
– Brace your abdomen before you begin curling to control the pelvis and low back.
– Initiate each rep by posteriorly tilting the pelvis (“tuck the tailbone”) to bring the knees up, rather than lifting higher with pure hip flexion.
– Let the pelvis curl under in a controlled way instead of swinging your whole body.
– Maintain straight elbows and packed shoulders throughout; avoid shrugging or bending the arms to help the raise.
– Exhale gently as you curl up and inhale as you lower, keeping your abdominal brace.
– Pause briefly at the top with the pelvis fully tucked before lowering.
– Lower slowly only back to the 90-degree hip position, not to a dead hang, and eliminate any leg or torso swing by resetting the active hang as needed.
– Avoid kipping, over-arching the low back (losing the rib-to-pelvis stack), or using your arms to pull the legs higher.
Hanging Garhammer Raise Beginner Introduction
The Hanging Garhammer Raise is a bodyweight core movement performed from a pull-up bar, using bent knees and a partially folded hip position. Instead of lifting the legs through a large arc, the action centers on a small, controlled curl of the pelvis that brings the knees higher with minimal swinging. The upper body hangs in a strong, supported position while the lower body moves, creating a smooth, compact range of motion that highlights control over momentum.
This hanging variation places the main challenge on the abs, with help from the hip flexors. The side abs and deep core muscles contribute by tightening around the midsection to guide how the pelvis rolls under the ribcage. Muscles through the back and shoulders sustain an active grip and stable hanging posture so the trunk stays relatively steady while the pelvis and lower spine move. The result is a targeted core drill that emphasizes refined control of pelvic position and spinal curling while suspended from the arms.