라이브러리로시작 
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운동 라이브러리
Assisted Hanging Knee Raise with Throw Down
A partner-resisted hanging knee raise where the legs are thrown downward at the top so you fight to decelerate them, overloading the eccentric.
복근머신Hanging knee raise
주동근
복직근고관절 굴곡근
협응근
복사근전완광배근
장비
머신
패턴
Hanging knee raise
준비 자세
- 01Grip a pull-up bar at shoulder width and set a packed-shoulder hang.
- 02Have a partner stand in front, ready to push the legs down at the top of each rep.
- 03Agree on the throw intensity before the set starts.
- 04Brace the trunk and quiet any swing before the first rep.
수행
- 01Raise the knees to the chest with a full pelvic curl at the top.
- 02The partner grasps the shins and throws the legs downward.
- 03Resist the throw, decelerating the legs before they reach a full hang.
- 04Regain control, pause the swing, and drive into the next raise.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 reps; eccentric overload adds up quickly.
- -Earn strict unassisted hanging knee raises before adding throw downs.
- -Expect soreness the first few sessions; start with gentle throws.