Chin-up/Hanging Leg Raise Combo

Posted on by Ben Bruno

I want to share an awesome chin-up variation I’ve been using recently that doubles as one heck of a core exercise. It’s a chin-up combined with a hanging leg raise, so I thought I’d get creative and call it a Chin-up/Hanging Leg Raise Combo.

Here’s what it looks like in action.

I like it because it kills two birds with one stone in the sense that you could classify it as either a back exercise or a core exercise depending on where you want to put it in your program. It also helps keep your chin-ups honest because you can’t kip or use excessive momentum.

The goal is to do it with your legs straight, but if that’s too tough at first, you can start by doing them with your knees bent and progress to doing them with your legs straight over time. Doing them with your knees bent is actually a good way to eek out a few extra chin-ups too, as the legs can give you some momentum. Just don’t use that as license to start flailing around.

You could even start the set with straight legs and bend them midset as your core fatigues.

Placing a medicine ball or a weight between your feet increases the core challenge significantly. If you’re doing them with bent knees, you can place the weight between your knees.

If you’re looking for a way to up the ante on chin-ups, give it a try.

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  • moss

    thank you Ben, very nice indeed! a significant advance on pillar pull-ups. will definitely try this one.

    • Ben Bruno

      Cool! Let me know how you like it.

  • http://theaipaproject.com/ Daniel Aipa

    That is no joke there Ben. I gotta get some rings set up in my studio, good thing I have high ceilings. Aloha

    • Ben Bruno

      Thanks Daniel! Hope you like it.