Partner Hanging Knee Raise With Throw Down

Differentiation: Mechanics

This variation of a knee raise is unique. Here is how: you work with partner, who explosively throws your legs down. This movement forces you to powerfully engage your core | during the eccentric contraction part of the movement. Engaging your core eventually increases the strength of your lower abs.

Starting Position

To get into starting position, do this...

1) You will need a partner to perform this exercise.

2) Locate a pull-up bar.

3) Jump up and grab the pull-up bar.

4) Grasp the pull-up bar with both hands

5) ...and allow your arms and body to hang straight down.

6) Place your feet together.

7) Your partner should stand at your side and place his hand on your lower back to prevent swinging during the movement.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Pull your knees upward...

3) ...until your torso and upper legs form a 75-degree angle.

4) Hold this position for a count of one second.

5) This is the ending position.

6) Your partner should place his hand on your knees and explosively push your legs down.

7) Resist your partner's force - until your legs are again hanging straight down.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to raise your legs in a controlled motion.

Bring your legs to 75-degree angle during each rep.

Keep your arms straight.

Gear Advice

To perform this exercise, it is best to use Ab Straps. Few gyms offer these, so we have listed a link below to Valeo brand Ab Straps - which you can order from Amazon dot com. You take these with you to the gym.

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