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jackie chan uses this but i dont think its as good as hanging leg raise into a windscreen wipers works all abs and hips muscles great accessory exercise also good for after pull ups as you really stretches out the shoulders .
best exercise would be a full muscle up into a slow control hanging straight leg raise into windscreen wwipers do 30 in a row and you'll need surgery to remove iron from your abs i can do 30 in 1 reps bahahhaa it hurts