A hanging core exercise that raises the knees toward the elbows in two stages. A brief pause around the midpoint distinguishes this version from the continuous variation, while the trunk rounds during the final lift.
Hang from a secure pull-up bar with both hands and begin with the legs lowered.
Raise the bent knees to around the midpoint and pause briefly without swinging.
Continue lifting the knees toward the elbows as the trunk rounds, then lower under control to the start.
Keep the midpoint pause distinct from the second lifting phase.
Use a stable grip and avoid swinging to initiate the next phase.
Skipping the midpoint pause and turning the movement into the continuous variation.
Swinging the legs or dropping them quickly instead of controlling the descent.
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