Hanging Knee Raise
Abs plus grip plus control — the bar version de a crunch, without the neck strain.
Abs, Hip Flexors, GripPull-Up BarIntermedio
Preparación
- Dead hang, shoulders set, body quiet.
Cómo Hacerlo
- Curl the knees up toward your chest, tilting the pelvis at the top.
- Lower slow — no swinging into the next rep.
Respiración
Exhale raising the knees.
Errores Comunes
- Swinging like a pendulum — pause each rep at the bottom.
- Just lifting legs without the pelvic curl — the curl IS the ab work.
Consejo de Sam: Bring your belt buckle to your chin.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.