Hanging Oblique Knee Raise

준비 자세

1. 01Hang from a pull-up bar with a shoulder-width overhand grip.
2. 02Pack the shoulders and brace the trunk.
3. 03Let the legs hang together with knees slightly bent.
4. 04Settle the body completely still before the first rep.

수행

1. 01Exhale and drive both knees up and toward one shoulder.
2. 02Rotate the pelvis so the hips turn toward that side at the top.
3. 03Pause with the knees at or above hip height, off-center.
4. 04Lower under control to the middle, then raise to the other side.

체크포인트

• -The knees travel diagonally toward the shoulder, not just straight up.
• -The pelvis rotates while the shoulders stay square to the bar.
• -Height and rotation are symmetrical on both sides.
• -No pendulum swing builds between alternating reps.

흔한 실수

• -Twisting from the shoulders instead of rotating the pelvis.
• -Using swing to throw the knees across.
• -Raising the knees short of hip height so the obliques never load.
• -Rushing the alternation and losing body control.