Assisted Hanging Knee Raise with Throw Down
The hanging knee raise with a partner who pushes the raised knees back down; you brake the fall and drive the knees up again.
How to do it
Setup
Hanging from a bar, arms straight, a partner standing beside you with a hand ready at your knees.
Steps
- Raise the knees to hip height, the pelvis curling up.
- Let the partner push the knees down and stop them before they swing.
- Drive the knees straight back up.
Common mistakes
Letting the legs crash to a full hang: brake them before they swing. Partner pushing hard from the first rep: a light push, harder only as control grows. Swinging the whole body: arms long and shoulders set; only the hips move.
Breathing
Exhale on the raise, inhale lowering.
