Assisted Hanging Knee Raise with Throw Down

Setup

1. 01Grip a pull-up bar at shoulder width and set a packed-shoulder hang.
2. 02Have a partner stand in front, ready to push the legs down at the top of each rep.
3. 03Agree on the throw intensity before the set starts.
4. 04Brace the trunk and quiet any swing before the first rep.

Execution

1. 01Raise the knees to the chest with a full pelvic curl at the top.
2. 02The partner grasps the shins and throws the legs downward.
3. 03Resist the throw, decelerating the legs before they reach a full hang.
4. 04Regain control, pause the swing, and drive into the next raise.

Checkpoints

• -The legs never crash to a straight free-fall; you brake them.
• -Each raise still finishes with a posterior pelvic tilt.
• -The body stays as quiet as possible after each throw.
• -Grip stays secure through the impact of the throw.

Common mistakes

• -Letting the throw win and swinging wildly afterward.
• -The partner throwing harder than the lifter can brake.
• -Skipping the pelvic curl and just pumping the knees.
• -Continuing the set after the trunk can no longer decelerate cleanly.