Daniel Vadnal is revisiting one of the most common mistakes he made in his own training: performing hanging leg raises with poor technique. In a recent YouTube video, Vadnal explains why the standard version can easily turn into a swinging movement and demonstrates a setup that makes it harder to rely on momentum.
His solution is simple: use a barbell in a squat rack to create a more stable position and force the core to do the work.
Why Hanging Leg Raises Can Go Wrong
According to Vadnal, the biggest issue with unsupported hanging leg raises is a lack of stability. Because the torso can move freely, it becomes easier to swing, use momentum and compensate when fatigue sets in.
Vadnal says he would sometimes turn the movement into more of a back exercise by leaning his torso backward and essentially “front levering” the leg raise.
“With exercise, we want to put ourselves in a position where we can’t cheat,” Vadnal explains.
The goal is to keep the torso controlled rather than allowing the shoulders and back to change position as the legs rise.
The “Poor Man’s Stall Bar”
Vadnal’s solution is what he calls the “poor man’s stall bar.” He places a barbell in a squat rack around mid-back height, creating a stable surface against which he can brace his body.
This setup limits the ability to lean backward or generate momentum, making the movement more demanding on the abs and hip flexors.
“It sucks. It is hard,” Vadnal says, but argues that the difficulty is exactly what makes the setup useful for developing stricter technique.
He also points to gymnastics, where stall bars are commonly used for controlled leg-raise work, as an example of how stability can help build a stronger core.
How to Progress the Movement
Vadnal recommends starting with an active hang and a comfortable grip before using the abs and hip flexors to raise the legs.
If straight-leg raises are too difficult, he suggests starting with knee raises. From there, trainees can progress to a leg raise followed by a controlled eccentric before eventually performing full repetitions.
He also highlights hamstring flexibility as an important factor. Tight hamstrings can limit the range of motion, so he recommends using rest periods to work on hamstring mobility rather than simply sitting between sets.
Control the Movement From Start to Finish
Vadnal also emphasizes controlling the lowering phase instead of becoming loose at the bottom and relying on momentum for the next repetition.
He notes that trainees should not feel pressured to perform a full range of motion immediately. Half-range repetitions can eventually progress to three-quarter and then full-range leg raises as strength and mobility improve.
For Vadnal, the goal is straightforward: make the exercise strict enough that the abs and hip flexors have to do the work, rather than allowing momentum to take over.
Short Excerpt
Daniel Vadnal explains why hanging leg raises can go wrong and demonstrates a simple setup to make the movement stricter, more controlled and effective for the abs and hip flexors.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
