Partner Hanging Knee Raise With Throw Down

How to perform it

Step-by-step instructions

1. 01Hang from a secure pull-up bar with active shoulders while your partner stands clear in front of your lower legs.
2. 02Bend your knees and raise them toward your chest without swinging.
3. 03At the top, have your partner apply a brief controlled downward push to your shins.
4. 04Resist the downward motion and stop your legs before your lower back arches or your body swings.
5. 05Regain a stable hang before the next repetition and keep the partner force predictable.