How To: Get an upper body workout with power hang knee tucks

Learn how to do power hang knee tucks. Presented by Real Jock Gay Fitness Health & Life.

enefits
Hang knee tucks are tough. You'll need all the strength in your abs and upper body to bring your knees up over your head in a tuck, and even more to lower them back down. For this power variation of the exercise, you'll focus on lifting up with force and controlled speed.

Muscles Worked
Abdominals
Shoulders
Back
Biceps

Starting Position
Grab hold of pull-up high bars or any elevated hand grips with your palms facing forward, such that your arms reach directly up from the shoulder and your body is hanging supported by your hands.

Exercise
1. From the starting position, bring your knees powerfully up toward your chest and shoulders. Try not to use your hip flexors; instead, contract your lower abdominals and tilt your pelvis to rotate your knees upward. Lift as high and as powerfully fast as you can, but remember that you must be able to control your downward motion as well, so go only as high and as fast as you can while maintaining form and control.
2. From the top of your tuck, lower your legs back to the starting position, controlling the downward motion with your abs. Do not swing; keep your arms slightly bent and your feet down in front of you as you descend to prevent any swinging tendency. Repeat for a total of 20 knee tucks. Beginners who can't complete the 20 reps at once may rest every few reps but should still strive to complete the entire 20.