Garhammer Raise

The advanced hip flexion powerhouse — builds explosive core and hip flexor strength through controlled posterior pelvic tilt and full ROM

---

⚡ Quick Reference

Aspect	Details
Pattern	Core (Hip Flexion)
Primary Muscles	Hip Flexors, Lower Abs
Secondary Muscles	Upper Abs, Obliques
Equipment	Pull-up bar
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplementary

Movement Summary

---

🎯 Setup

Starting Position

1. Grip: Overhand (pronated), shoulder-width apart on pull-up bar
2. Hang: Full dead hang with arms straight
3. Shoulders: Engaged (not fully relaxed) — scapulae slightly retracted
4. Legs: Start with straight legs or slight knee bend
5. Core: Pre-tensioned, ready to initiate movement
6. Head: Neutral, looking forward

Equipment Setup

Equipment	Purpose	Alternative
Pull-up bar	Primary support	Captain's chair
Wrist straps	Grip assistance	Gymnastic rings
Chalk	Improve grip	Lifting grips

Setup Cue

"Active dead hang — shoulders engaged, core ready to explode upward"

---

🔄 Execution

The Movement

🔝 Starting Position

What's happening: Dead hang with active shoulders

1. Hanging from bar with straight or slightly bent arms
2. Shoulders engaged, not fully relaxed
3. Legs hanging straight or with slight knee bend
4. Core pre-tensioned

Feel: Weight pulling down, grip engaged, core ready

⬆️ Raise

What's happening: Explosive hip flexion bringing knees to chest

1. Drive knees toward chest powerfully
2. As knees approach chest, curl pelvis backward
3. This posterior pelvic tilt is KEY — rounds lower back
4. Think "tuck tailbone under" at top
5. Aim to bring knees as high as possible

Tempo: 1 second (explosive)

Feel: Hip flexors and lower abs contracting hard, back rounding at top

⏸️ Top Position

What's happening: Maximum hip flexion with posterior pelvic tilt

1. Knees at chest height or higher
2. Lower back rounded (flexed spine)
3. Pelvis tilted backward
4. Brief squeeze at top

Common error here: Not tilting pelvis — this makes it just a knee raise, missing the core activation.

⬇️ Lower

What's happening: Controlled descent to starting position

1. Lower legs with control — don't just drop them
2. Gradually extend hips
3. Return to dead hang position
4. Maintain shoulder engagement

Tempo: 2-3 seconds

Feel: Eccentric loading through hip flexors and abs

Key Cues

Primary Cues

• "Knees to chest, then curl" — two-phase movement
• "Tuck tailbone under" — posterior pelvic tilt is essential
• "Control the descent" — no swinging or momentum
• "Shoulders stay active" — engaged throughout

Tempo Guide

Goal	Tempo	Example
Strength	1-1-3-0	1s up, 1s pause, 3s down
Hypertrophy	1-2-3-0	1s up, 2s pause, 3s down
Power	X-1-2-0	Explosive up, pause, controlled down

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hip Flexors	Hip flexion — bringing knees to chest	█████████░ 85%
Lower Abs	Posterior pelvic tilt — curling pelvis	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Upper Abs	Trunk flexion support	███████░░░ 65%
Obliques	Stabilization, slight rotation	██████░░░░ 55%

Stabilizers

Muscle	Role
Lats	Shoulder stabilization during hang
Forearms/Grip	Maintaining grip on bar
Shoulders	Active hang position

Unique Benefit

The posterior pelvic tilt at the top is what separates this from a regular knee raise — it fully engages the lower abs through spinal flexion.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
No pelvic tilt	Just bringing knees up	Becomes hip flexor exercise only	Focus on "tucking tailbone"
Swinging/momentum	Using swing to lift legs	Reduces core activation	Control the movement, reset if needed
Dropping legs	Uncontrolled descent	Wastes eccentric training	Lower with 2-3 second tempo
Relaxed shoulders	Full dead hang	Shoulder strain, less control	Keep shoulders engaged
Partial ROM	Not bringing knees high	Less muscle activation	Drive knees to chest minimum

Most Common Error

Skipping the pelvic tilt — many people just do knee raises. The "tuck and curl" at the top is what makes this a Garhammer Raise.

Self-Check Checklist

• Posterior pelvic tilt at top (lower back rounds)
• Knees reach chest height minimum
• Controlled descent (no dropping)
• No swinging or momentum
• Shoulders stay engaged throughout

---

🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Hanging Knee Raise	Just knee raise, no pelvic tilt	Building base strength
Lying Leg Raise	On floor	No bar access
Reverse Crunch	On floor, similar pelvic tilt	Learning the movement

Standard

Variation	How	Emphasis
Bent-Knee Garhammer	Knees bent throughout	Standard version
Straight-Leg Garhammer	Legs straight	More challenging

Harder (Progressions)

Variation	How	When to Use
Weighted Garhammer	Ankle weights or dumbbell	Need more resistance
Garhammer Raise + Twist	Add rotation at top	Oblique focus
Dragon Flag	Full body extension	Elite progression

By Target

Target	Variation	Change
Lower Abs	Standard bent-knee	Focus on pelvic tilt
Hip Flexors	Straight-leg version	More hip flexor demand
Obliques	Add twist at top	Rotate knees left/right
Strength	Weighted version	Add ankle weights

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	5-10	120-180s	Use weighted or straight-leg
Hypertrophy	3-4	8-15	90-120s	Focus on time under tension
Endurance	2-3	15-25	60-90s	High reps, strict form

Workout Placement

Program Type	Placement	Rationale
Core day	Primary	Main core exercise
Pull day	Supplementary	After vertical pulling
Full body	Finisher	End of workout

Progression Scheme

How to Progress

When you can do 3x12-15 with perfect pelvic tilt, add ankle weights (start with 2.5-5 lbs) or progress to straight-leg version.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Reverse Crunch	Learning pelvic tilt on floor
Lying Leg Raise	Building hip flexor strength
Hanging Knee Raise	First step to hanging work

Progressions (Harder)

Exercise	When Ready
Straight-Leg Garhammer	Bent-knee version is easy
Weighted Garhammer	Can do 15+ reps
Dragon Flag	Elite core strength

Alternatives

Alternative	When to Use
Hanging Leg Raise	Similar but straight legs
Reverse Crunch	Floor-based option
Ab Wheel	Different core angle

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back issues	Spinal flexion under load	Start with lying versions
Shoulder problems	Hanging puts stress on shoulders	Use captain's chair
Weak grip	May fall from bar	Use wrist straps
Hernia	Intra-abdominal pressure	Avoid this exercise

Stop Immediately If

• Sharp pain in lower back
• Shoulder pain during hang
• Loss of grip (falling risk)
• Hernia symptoms

Safety Tips

• Warm up shoulders and core before starting
• Use chalk or straps if grip is limiting factor
• Progress slowly — this is an advanced movement
• Don't swing or use momentum

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion	Full (>90°)	🟡 Moderate
Spine	Flexion (lumbar)	Moderate	🟡 Moderate
Shoulder	Stabilization during hang	Overhead	🟡 Moderate

Joint Health

The spinal flexion is intentional and beneficial when controlled. This is not a "neutral spine" exercise.

---

❓ Common Questions

What's the difference between this and a hanging knee raise?

The Garhammer Raise includes a posterior pelvic tilt at the top — you curl your pelvis backward and round your lower back. A knee raise just brings the knees up without this tilt. The tilt is what fully activates the lower abs.

Should I do bent-knee or straight-leg?

Start with bent-knee. Once you can do 12-15 reps with perfect pelvic tilt, progress to straight-leg for more challenge.

My grip gives out before my abs — what do I do?

Use wrist straps, lifting grips, or switch to a captain's chair. Don't let grip limit your core training.

Is the spinal flexion safe?

Yes — controlled spinal flexion under bodyweight is safe and builds core strength. This is different from heavy loaded flexion. The posterior pelvic tilt is intentional.

---

📚 Sources

Biomechanics & Muscle Activation:

• Escamilla, R.F., et al. (2006). Core muscle activation during hanging exercises — Tier A
• ExRx.net — Tier C

Programming:

• NSCA Essentials — Tier A
• Poliquin Principles — Tier B

---

For Mo

When to recommend this exercise:

• User wants advanced core work
• User has access to pull-up bar
• User can already do hanging knee raises well
• User wants hip flexor and lower ab strength

Who should NOT do this exercise:

• Acute lower back injury → Wait for recovery
• Shoulder injury → Avoid hanging exercises
• Hernia → Too much intra-abdominal pressure
• Complete beginner → Start with regressions

Key coaching cues to emphasize:

1. "Knees to chest, then tuck tailbone under"
2. "Feel your lower back round at the top"
3. "Control the descent — no dropping"

Common issues to watch for in user feedback:

• "I don't feel my abs" → Check for pelvic tilt — focus on curling pelvis
• "My grip fails first" → Suggest wrist straps or captain's chair
• "My back hurts" → Check form, may need regression

Programming guidance:

• For intermediates: 3-4 sets of 8-12 reps, 2-3x/week
• For advanced: Add weight or progress to straight-leg
• Progress when: Can do 3x12-15 with perfect pelvic tilt

---

Last updated: December 2024