Core
L-Hang
Master your midsection with this foundational isometric hold designed for core compression and grip strength.
How to perform.
Follow the sequence — setup is half the lift.
Grasp the pull-up bar with an overhand grip, hands spaced slightly wider than shoulder-width apart.
Hang with your arms fully extended and your shoulder blades pulled down and back to engage your lats.
Breathe out and lift your legs together until they are perfectly horizontal and parallel to the floor.
Point your toes and lock your knees out to maintain tension throughout your lower body.
Hold this position while maintaining a neutral spine, avoiding any swinging or momentum.
Lower your legs slowly back to the starting vertical position with control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back or losing core tension during the hold.
- Rounding the shoulders forward instead of keeping the scapula retracted.
- Using momentum or a 'kick' to get the legs into the horizontal position.
- Bending the knees rather than keeping the legs completely straight.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.