An advanced move that gets results.
More Pars Fitness Coaches Danny V and Christina Ricci show you a challenging move that will require your full attention.
Improves your coordination
Improves mid-line and shoulder stabilization
The Set Up & Execution
• Grab a box or step stool to get to a high bar at your gym.
• Keep this box to the side so it does not interfere as you step off.
• Grip is just outside shoulder-width.
• From a hang position, use the bar to push your torso back and away…
…As you pull the knees aggressively toward the elbows.
• You can initiate with a slight leg backswing momentum, but as you get stronger, this will no longer be needed.
• Perform at a steady pace.
Range of motion: A good indicator, aside from the knees touching elbows, is a back that is parallel to the ground at the top of the move.
Avoid over-swinging your feet in this move.
So let’s make sure you get green checks with these key points:
• Hang down from high bar with straight arms that are shoulder-width.
• Using the lat muscles, push back and away.
• As you simultaneously thrust your knees toward your elbows.
• Once you get stronger, the initial backswing on the leg will no longer be required.
Your goal is a repetition of 6-8 reps at a quick and steady pace.