Wind Sprints

Also called hanging alternating knee raise, hanging knee drives and hanging running knees.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.

1. Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3.
2. Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
3. Continue alternating between legs until the set is complete.

Cues

• Dead hang, shoulders active.
• Drive one knee up fast.
• Switch legs without swinging.
• Keep the body still.

Common mistakes

• Swinging the body.
• Short knee drive.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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