Setup & Positioning
"Hang from a pull-up bar with your hands slightly wider than shoulder-width. Keep your arms straight, shoulders pulled down and away from your ears, and legs hanging straight."
Key point: “Before moving, lightly brace your core and keep your body still—avoid swinging.”
Execution
"Exhale and lift your knees toward your chest by curling your pelvis upward—not just lifting your thighs. Pause briefly at the top, then lower your legs back to the starting position with control. Keep your movement slow and deliberate to avoid momentum taking over."
Where You Should Feel It
- Lower abs as you curl your pelvis
- Hip flexors assisting the lift
- Shoulders, lats, and forearms stabilizing the hang
Where You Shouldn’t Feel It
- Lower back strain from arching
- Excess grip or forearm pain from over-squeezing
- Shoulder discomfort from shrugging upward
Breathing
"Exhale as you raise your knees, inhale as you lower them back down."
Common Mistakes to Avoid
- Swinging your legs – Momentum reduces core engagement.
- Lifting only from the hips – Focus on curling your pelvis for full ab activation.
- Shrugging shoulders toward your ears – Keep them pulled down.
- Dropping legs too quickly – Control the descent to protect your lower back.
