Assisted Hanging Knee Raise with Throw Down
Assisted Hanging Knee Raise with Throw Down Instructions
- Hang from a pull up bar with hands shoulder width apart.
- Engage the lats and brace the core.
- Raise the knees toward the chest with control.
- At the top, have your partner gently push your knees back down.
- Resist the throw down by keeping the abs braced.
- Lower the legs slowly and avoid swinging.
- Reset under the bar with control between reps.
- Repeat the knee raise and partner throw down for all reps.
Assisted Hanging Knee Raise with Throw Down Form & Visual
Assisted Hanging Knee Raise with Throw Down Benefits
- Overloads the abs eccentrically through the throw down.
- Strengthens the entire abdominal wall and hip flexors.
- Builds grip strength through long bar hangs.
- Trains anti extension as the legs are pushed down.
- Adds variety to standard hanging leg raise work.
- Develops control needed for harder calisthenic moves.
Assisted Hanging Knee Raise with Throw Down Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques
- Latissimus dorsi
Assisted Hanging Knee Raise with Throw Down Variations & Alternatives
- Hanging Knee Raise
- Hanging Leg Raise with Throw Down
- Lying Leg Throw Down
- Toes to Bar
