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Hanging Garhammer Raise

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Pull-Up Bar

HOW TO PERFORM

1. Hang from a pull-up bar with the arms straight and the shoulders pulled down.
2. Raise the knees until the thighs are level with the floor and hold them there as the start of every rep.
3. Curl the hips up and back, tilting the pelvis, to pull the knees in toward the chest.
4. Lower the hips until the thighs are level again, not all the way to a hang.

FORM TIPS

• The thighs never drop below level during the set. The work is the short curl of the pelvis, not a swing of the legs.

TARGET MUSCLES

Primary

• Abs

Secondary

• Obliques
• Lats

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Related: All exercises · How every exercise is mapped to the muscles it trains