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Hanging Leg Circles
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Hanging Leg Circles

Challenge your core with controlled circular leg movements while hanging. Builds exceptional strength and control.

2-3 months

Focus Areas

Core Strength Core Shoulders Arms

Prerequisites

Multiple hanging leg raises
Strong grip endurance
Excellent core control
Understanding of circular motion

Hanging leg circles involve creating controlled circular motions with straight legs while hanging from a bar, demanding exceptional core strength and control. This advanced exercise combines the challenges of maintaining a hang with dynamic core movement through multiple planes. The skill requires not only strength but precise control to maintain smooth circles without swinging.

Beyond Movement introduces hanging leg circles only after students demonstrate proficiency in static hanging leg raises and basic core control. The progression typically begins with bent knee circles before advancing to straight legs and larger ranges of motion. We emphasize control over size, as small perfect circles prove more beneficial than large uncontrolled movements.

Mastery of hanging leg circles develops core strength and control surpassing most traditional exercises. The multi-planar movement creates comprehensive core development while the hanging position strengthens grip simultaneously. Athletes find the rotational control particularly valuable for sports requiring complex core movements. The exercise also serves as impressive demonstration of strength and control, motivating continued training.

Prerequisites

Master these skills first:

  • Multiple hanging leg raises
  • Strong grip endurance
  • Excellent core control
  • Understanding of circular motion
  • No shoulder issues

Common Mistakes

Avoid these errors:

  • Using momentum

    Instead: Control entire circle

  • Asymmetrical circles

    Instead: Equal both directions

  • Bent knees compensating

    Instead: Progress to straight

  • Excessive swinging

    Instead: Minimize body movement

  • Large uncontrolled circles

    Instead: Small and perfect first

Related Skills

Foundation

hanging-leg-raises

Static hanging leg strength required first

Coming Soon

Foundation

core-control

Precise core activation and stability

Coming Soon

Progression

windshield-wipers

Side-to-side hanging leg movements

Coming Soon

Progression

l-sit-circles

Circular movements from L-sit position

Coming Soon

Progression

advanced-core

Complex multi-planar core movements

Coming Soon

Ready to Master Hanging Leg Circles?

Start your journey with a professional assessment and personalized training plan.

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