This movement combines an oblique twist with a dangling simulated toe-touch. This total-body core move is extremely difficult. It combines strength and control within the core, along side grip strength.
To do this one correctly:
- You need to be strong enough to bring your legs up to the bar.
- Isometrically contract to hold yourself up.
- Then rotate when twisting the legs to each side.
The most difficult part is to resist the rotation, (stopping your legs from falling to every side after the twist). If performed correctly, your upper body are going to be tucked up while you progress your legs sort of a windscreen wiper .
How To Do It:
- Hang from a bar, pulling down with your lats and engaging your shoulders.
- Squeeze your anterior core to bring your toes up toward the bar.
- Maintain control from your obliques and move your legs side-to-side, trying to keep them together.
- You may not be that flexible or haven’t performed this in a while, so, lower your legs to one side as far as you can without twisting your hips or losing your grip.
To maintain a strong core, do these at the end of your workout with good form.
Too Difficult?
Try lying on the ground , which retains the isometric hold in your core, but removes the grip strength component.
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