Hang, lift, and sweep your legs side to side like wipers.
Move from your core and keep the swing controlled, do not let momentum take over.
With your legs raised toward the bar, sweeping them side to side forces your core to rotate under full control while also holding your legs up against gravity, a double duty very few exercises demand. Each arc loads one side of the core as the brakes and the other as the engine, then swaps them on the return sweep. It earns its place at the advanced end of bar work, where rotational strength, hip flexion endurance and grip all get tested in the same set.
You should own strict hanging leg raises to the bar first, plus enough hanging endurance to hold your legs high for several seconds. Without that base you will just swing and crank on your lower back.
Yes, and you should while learning. Tucking the knees shortens the lever dramatically, letting you groove the side-to-side control. Straighten the legs gradually as the movement gets crisp.
Your upper body is not locked in. Pull down on the bar slightly to engage your lats and keep your chest quiet, then sweep slower. If momentum is steering the arc instead of your core, shrink the range.
