By Greg Ryan – CrossFit Durham

Perhaps one of the most challenging abdominal exercises around, the Hanging Knees to Elbows are for athletes tired of traditional sit-ups who demand a total core strengthening movement.  The muscles of the core generally include the oblique and abdominis family (belly), erector spinae (lower back) and the pelvis region.  Where traditional sit-ups target the abdominal muscles, the Hanging Knees to Elbows require recruitment of the entire core.  What’s more, Hanging Knees to Elbows also develops grip strength as the exercise requires the athlete to execute a static hang from a bar.

Start the static hang by grabbing onto a pull-up bar with palms facing away.  Lift the knees all the way up until your knees touch your elbows.  As you pull your knees toward your elbows, rotate the pelvic girdle upwards.  Full range of motion can only be achieved by engaging and tilting the pelvis upward.  This engages the lower abdominal region.  Perform the movement at a moderate pace to avoid swinging from the bar.  

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Greg Ryan is the owner of CrossFit Durham.  He is an avid ultra-distance runner and discovered the benefits of CrossFit while training for ultra-endurance events.  He recently completed the Grindstone 100 miler by incorporating CrossFit methods into his training program.  He can be contacted at (919) 314-7655 or greg@crossfitdurham.com.