There are many great exercises you can do from a pull-up bar. Today we are going to focus on Weighted Hanging Knee Raises. Whether you are looking to get your first toes to bar or just want a stronger core, you should give this one a try. I really like these because they are a great way to work your abs and hip flexors while getting a stronger grip. Not only do you have to hold your body weight up on the bar, but you have the challenge of the added weight from the object between your feet.
Grip and core are two things that can never be strong enough and Weighted Hanging Knee Raises hit both. They are a rather simple exercise to do. If you can hang from a Pull-Up bar, chances are very high that you will be able to perform this movement. Challenge yourself and see how heavy you can go.
Here Are The 7 Steps You Need to Know For Weighted Hanging Knee Raises
1. Start with a medicine ball between your feet.
2. Use a low bar or a bench to get up to the bar while keeping the ball between the feet.
3. Begin hanging from the bar with the ball between your feet. Make sure your shoulders are engaged, down and back and legs are extended.
4. From here, you will use your abs and hip flexors to lift the medicine ball up.
5. Keep lifting your knees until they are at least above a hip crease.
6. Once you reach the top of the movement, begin to lower your legs back down to the starting position.
7. The heavier the weight, the harder it will be.
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