Arm slingers Hanging Bent Knee Legs

How to do the Arm slingers Hanging Bent Knee Legs

1. 1Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended and shoulders engaged.
2. 2Let your legs hang straight down, then bend your knees to roughly 90 degrees to set the starting position.
3. 3Brace your core and tilt your pelvis slightly back to take the swing out of your lower spine.
4. 4Drive your bent knees up toward your chest, curling your hips upward rather than just lifting the thighs.
5. 5Use a controlled arm-slinging motion to add momentum and rhythm as your knees rise.
6. 6Squeeze your abs hard at the top when your knees reach their highest point.
7. 7Lower your knees back down under control to the bent-knee starting position without fully swinging.
8. 8Complete your reps, then step down from the bar with control.

Form tips

• Keep the movement driven by your abs curling the pelvis, not just your hip flexors lifting the thighs.
• Maintain active, engaged shoulders throughout to protect the joints and steady your hang.
• Use the arm-slinging rhythm to assist the swing, but stay in control so the abs keep doing the work.
• Use chalk or straps if your grip fails before your abs do, so the core gets fully trained.
• Exhale as you drive the knees up and inhale as you lower for a stronger, more stable brace.

Common mistakes

• Swinging uncontrollably from the shoulders, which shifts the work off the abs and strains the lower back.
• Only lifting the thighs without curling the hips, which limits rectus abdominis engagement.
• Dropping the knees down fast at the bottom, losing tension and letting momentum take over.
• Letting the shoulders go slack while hanging, which stresses the shoulder joints and weakens the base.
• Arching the lower back instead of keeping a slight posterior pelvic tilt, reducing core safety.

Frequently asked questions