Description
Suspended rotation of the pelvis with straight legs for a more demanding version in core and oblique control.
01 · Setup
Set up the movement
- Hang from a bar with your arms straight and shoulders active.
- Lean back slightly and raise your hips about 90 degrees to your torso.
- Straighten your legs at 90 degrees to the torso before starting the rotation.
02 · Execution
Perform the rep
- Rotate the pelvis from right to left under control without letting the torso swing.
- Keep your legs together and your abdominal tension throughout the rotation.
- Return to the center between each side if necessary without losing the hanging position.
Technique cue
Rotate through the pelvis under control, not through a full-body swing.
Common mistakes- swing legs to create momentum
- lose hip angle
- bend or relax your arms
- let the shoulders disengage
Safety notes
Risks of poor execution
- The pendulum greatly increases stress on the shoulders and lower back.
- A loss of core can overload the hip flexors and lower back.
- The straight leg version greatly increases the lever arm and the difficulty for the shoulders.