How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Hanging Knee Raise
The first hanging abs pattern.
Core · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Hanging Knee Raise
ScottHermanFitness
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 8–12.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Hang, pack shoulders, knees up to hip height or higher without swinging.
Cues
- Don’t kip
- Posterior tilt at the top
- Lower slow
Common mistakes
- Swinging like a pendulum
- Neck crank
- Partial shrugs
Home swap
Lying knee raise
