Exercise guide
Hanging Garhammer Raise
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Waist
The Hanging Garhammer Raise is an advanced abdominal exercise that targets the lower rectus abdominis by maintaining constant tension through a shortened, high-position range of motion. By starting with the knees at hip height, it eliminates hip flexor momentum and forces the core to drive the pelvic tilt.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grip a pull-up bar with an overhand, shoulder-width grip and hang with your arms fully extended.
- Lift your knees until your thighs are at least parallel to the floor; this is your starting position.
- Engage your lats and pull your shoulder blades down to stabilize your torso and prevent swinging.
How to do it
- Exhale as you pull your knees toward your chest by curling your pelvis upward toward your ribs.
- Pause for one second at the peak of the contraction, squeezing your abs tightly.
- Inhale and slowly lower your knees back to the starting position (thighs parallel to the floor), maintaining constant tension.
- Maintain a controlled tempo, avoiding any drop below the parallel hip line.
Form checklist
- Never let your knees drop below hip height during the set.
- Focus on curling the pelvis upward rather than just lifting the legs.
- Keep your upper body as still as possible to avoid using momentum.
- Ensure your thumbs are wrapped around the bar for a secure, stable grip.
Pro tips
- Think about 'closing the gap' between your pubic bone and your sternum to maximize rectus abdominis shortening.
- Squeeze your knees and ankles together throughout the movement to increase irradiation and core stability.
Make it harder
- Hold a light dumbbell between your feet or knees to add resistance.
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the hanging garhammer raise work?
- The hanging garhammer raise primarily targets the abs and obliques, and also works the biceps, forearms, grip muscles, and lats as secondary muscles.
- What equipment do you need for the hanging garhammer raise?
- The hanging garhammer raise uses pull up bar.
- Is the hanging garhammer raise good for beginners?
- The hanging garhammer raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.