{"id":43298,"date":"2018-11-22T04:00:30","date_gmt":"2018-11-22T03:00:30","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-hanging-knee-lift\/"},"modified":"2018-11-22T04:00:30","modified_gmt":"2018-11-22T03:00:30","slug":"tutorial-hanging-knee-lift","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-hanging-knee-lift\/","title":{"rendered":"Tutorial: Hanging Knee Lift"},"content":{"rendered":"

The hanging knee lift<\/a><\/span> is an advanced bodyweight exercise<\/strong> that challenges core and grip strength, as well as coordination and balance<\/strong>. By performing it, you\u2019ll get a better control of your core and your body.<\/p>\n

 <\/p>\n

WHAT<\/h2>\n
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  • The hanging knee lift is an advanced exercise that targets the abdominals, upper back and shoulders.<\/li>\n
  • This exercise is particularly suited to those looking for progressive core exercises but may also appeal to athletes wishing to increase abdominal strength and control for sport, e.g. gymnastics, calisthenics.<\/li>\n<\/ul>\n

    HOW<\/h2>\n
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    • Begin by hanging on a bar; set the shoulders and engage the abdominals to form a \u2018hollow\u2019 or \u2018dish\u2019 shape.<\/li>\n
    • Keeping the arms straight, lift the knees towards the chest. As the knees cross the hips, use the abdominal muscles to \u2018tuck\u2019 the hips, bringing the knees closer to the chest. Return and repeat.<\/li>\n<\/ul>\n

      Training progression<\/strong> \u2013 as your grip strength and control improves, you can begin to add speed and range of motion by rapidly bringing the feet to the bar.<\/p>\n

      WHY<\/h2>\n
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      • The hanging knee lift requires optimal control and balance of the entire body during the movement. Because the lower body is moving relative to a fixed upper body, you’re required to have better control of body position to maintain a coordinated movement. There is also a bonus of improved shoulder stability and mobility, which is often missing in floor-based core exercises.<\/li>\n
      • If you\u2019re looking for abdominal exercise progressions, or merely want to add intensity to your core training, the hanging knee lift will be a welcome addition to your workouts.<\/li>\n<\/ul>\n