Knees-to-Elbows: Core and Mobility Benefits

Instructions

1. Setup

   • Grip the pull-up bar with an overhand grip (hands shoulder-width apart).
   • Allow your body to hang with arms fully extended and feet off the ground.

2. Engage the Core

   • Activate your lats and engage your core to stabilize your body.
   • Slightly retract your shoulder blades to avoid swinging excessively.

3. Initiate the Movement

   • Start by pulling your knees toward your chest.
   • Tuck your pelvis slightly to ensure your lower abs are engaged.

4. Touch Knees to Elbows

   • Continue the upward motion until your knees make contact with your elbows.
   • Aim to stay controlled throughout the movement.

5. Return to Start

   • Slowly lower your legs back to a fully extended position.
   • Maintain control to minimize unnecessary swinging.

Tips

1. Start Strict

   • Build strength by performing strict reps before adding momentum or speed.

2. Grip Strength

   • Work on grip endurance by incorporating dead hangs or farmer’s carries into your training.

3. Progress Gradually

   • If you’re unable to touch your knees to your elbows, start with:
     • Hanging Knee Raises: Bring your knees as high as possible.
     • Lying Leg Raises: Train your hip flexors and lower abs on the floor.

4. Strengthen Your Core

   • Add accessory work like planks, hollow body holds, or ab wheel rollouts to strengthen the muscles needed for KTE.

5. Control the Descent

   • Negative (eccentric) reps help you build strength and control.

6. Use Chalk or Grips

   • Improve your grip on the bar to prevent slipping, especially during longer sets.