Description

The arm slingers hanging bent knee legs exercise targets the upper body and core muscles through suspension training. It involves hanging from a bar with bent knees while performing swinging movements with the arms.

Starting Position

Hang from a pull-up bar with bent knees, ensuring a secure grip. Engage the core muscles to stabilize the body.

Technical Execution

Initiate the swinging motion by engaging the lats and core muscles. Swing the arms back and forth while maintaining control and stability.

Range of Motion

The range of motion for this exercise involves a full swing of the arms while hanging from the bar with bent knees.

Variations

To increase difficulty, straighten the legs or perform the exercise with a single arm. To decrease difficulty, reduce the range of motion or use a resistance band for assistance.

Common Mistakes

Common mistakes include swinging excessively, arching the back excessively, using momentum instead of controlled movements, and not engaging the core muscles.

Practical Advice

Focus on maintaining a stable core throughout the movement, control the swinging motion, and ensure proper breathing technique.

Additional Notes

This exercise can help improve grip strength, shoulder stability, and overall upper body strength when performed with correct form.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

lats

Secondary Muscles