Arm Slingers Hanging Straight Legs

Setup

1. 01Grip a pull-up bar slightly wider than shoulder width.
2. 02Hang with the shoulders lightly packed and the trunk braced.
3. 03Raise both legs straight out in front to roughly hip height.
4. 04Point the toes and keep the knees locked to fix the lever length.

Execution

1. 01Sweep the straight legs to one side in a controlled arc.
2. 02Brake the swing with the obliques at the end of the arc.
3. 03Reverse and sweep the legs to the other side without dropping them.
4. 04Maintain the same arc height and tempo for every rep.

Checkpoints

• -Knees stay locked so the lever never shortens.
• -Legs stay at or above hip height through the whole arc.
• -The pelvis and trunk drive the movement, not a body swing.
• -Breathing continues; no extended breath holding.

Common mistakes

• -Bending the knees as fatigue sets in.
• -Letting the legs sag lower with each arc.
• -Building uncontrolled momentum into a full-body swing.
• -Losing grip position and re-gripping mid set.