Partner Hanging Knee Raise With Throw Down
- 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.
- 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.
- As your pelvis begins to curl upward, your partner should forcefully press down just above your knees to push your legs back to the starting position.
- 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.
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