Arm Slingers Hanging Bent Knee Legs

Setup

1. 01Grip a pull-up bar slightly wider than shoulder width.
2. 02Hang with the arms long and the shoulders lightly packed, not fully slack.
3. 03Lift the knees to roughly hip height with the knees bent about 90 degrees.
4. 04Brace the trunk before starting the first swing.

Execution

1. 01Swing the bent knees to one side in a controlled arc.
2. 02Use the obliques to decelerate at the end of the arc rather than letting the legs fly.
3. 03Reverse direction and swing the knees to the other side.
4. 04Keep the arc height consistent and the rhythm smooth for the whole set.

Checkpoints

• -Knees stay at or above hip height throughout.
• -The trunk controls the swing; the legs never whip freely.
• -Grip stays solid with no re-gripping mid set.
• -Shoulders stay engaged rather than hanging passively.

Common mistakes

• -Letting momentum grow until the whole body swings.
• -Dropping the knees below hip height between arcs.
• -Shrugging into the ears and losing shoulder position.
• -Cutting the arc short instead of controlling a full range.