Hanging Knees to Elbows
This exercise builds core control and strength in a hanging position on a pull-up bar using only your body weight.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Grip the pull-up bar with an overhand grip and hang with your arms straight, pulling your shoulder blades back and down.
- 02
Brace your core and keep your hips under control without swinging.
- 03
Raise your knees by bending your legs toward your chest, continuing until your knees touch your elbows or come as close as possible.
- 04
Pause briefly at the top and squeeze your abs without collapsing your chest.
- 05
Lower your legs slowly back to a full dead hang with control and repeat.
How to get started at the gym
§ 03 · SisuLiftHanging Knees to Elbows is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsStart each rep from a full dead hang and minimize swinging by keeping your glutes and thighs lightly engaged. If your grip fatigues first, use chalk or perform the reps with control through a shorter range of motion.
This exercise builds core control and strength in a hanging position on a pull-up bar using only your body weight.
More exercises: Abs
§ 05 · Same muscles
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