Step by step instructions, muscle activation and variants for the Arm Slingers — Hanging Straight Legs.
An advanced hanging core exercise where you grasp a pull-up bar and swing both straight legs upward in a wide arc, then use the momentum to shift the grip forward in a slinging motion. The movement demands high levels of abdominal strength, hip flexor power, and grip endurance.
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The Arm Slingers — Hanging Straight Legs is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.