Hanging knee raise with manual resistance

The hanging knee raise with manual resistance is a more advanced version of the hanging knee raise that utilizes a partner. The partner applies enough resistance to make the movement more difficult, while still allowing the lifter to perform multiple reps.

Benefits

  1. Simple way to make knee raises more difficult
  2. Allows you to train in lower strength-focused rep ranges
  3. Easier to find "just enough" extra resistance than by adding static weight
  4. Partner can easily decrease resistance to enable additional reps
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Hanging knee raise with manual resistance Images

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Hanging knee raise with manual resistance Instructions

Hanging knee raise with manual resistance muscle diagram
  1. Hang from a pull-up bar with your arms extended and your feet together (use ab straps if your grip is weak). Lock a slight bend in your knees. This will be your starting position.
  2. Without swinging your body, contract your lower abs to raise your knees just past a position in which your thighs are parallel to the floor.
  3. As your pelvis begins to curl upward, your partner should place his hand just above your knees to push your legs back down to the starting position, keeping his hand in contact with your legs at all times.
  4. Engage your abs and try to resist the movement. With their free hand your partner can push against your lower back to ensure your body doesn’t swing.