Assisted Hanging Knee Raise With Throw Down
The point of Assisted Hanging Knee Raise With Throw Down is bracing strength that carries over; machine-assisted support is how it gets there.
How to do Assisted Hanging Knee Raise With Throw Down
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees towards your chest, keeping your legs together.
- Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
- Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
Assisted Hanging Knee Raise With Throw Down Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Pause at the hardest point once the range feels owned.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Take weight off the assist before you add reps.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Log the assist setting so progress stays measurable.
Common Assisted Hanging Knee Raise With Throw Down Mistakes
Letting the pad fling you through the sticking point
Slow the whole rep so the assistance cannot generate momentum.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Assisted Hanging Knee Raise With Throw Down
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Assisted Hanging Knee Raise With Throw Down — Frequently Asked Questions
How do you do the Assisted Hanging Knee Raise With Throw Down?
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your knees towards your chest, keeping your legs together. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Hanging Knee Raise With Throw Down work?
The Assisted Hanging Knee Raise With Throw Down primarily targets the abs. It is classified as a core exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Hanging Knee Raise With Throw Down should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Take weight off the assist before you add reps. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Hanging Knee Raise With Throw Down good for beginners?
Not usually. The Assisted Hanging Knee Raise With Throw Down is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Assisted Hanging Knee Raise With Throw Down?
Try the Lever Seated Crunch, Band Horizontal Pallof Press or the Pelvic Tilt. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
