Knees to elbows on the bar: exercise technique and crossfit complexes * Crossfit

Crossfit exercises

6K 0 12.03.2017 (last revision: 22.03.2019)

Athletes who exercise according to the system of strength functional training pay a lot of attention to training the abdominal muscles. An exercise called knees to elbows on a bar (English name - Knees to Elbows) is very popular among crossfitters. This sporting element is considered quite challenging. To complete the exercise, you must have a sufficiently pumped press, since in the process of work you will need to reach with your legs to your chest.

You will need a bar to complete the exercise. This sporting element requires the athlete to have good coordination of movements.

Exercise technique

In order to properly work your abdominal muscles, you must exercise at the correct amplitude. Warm up well before each workout. Warm up your joints and ligaments. Then you can proceed to the implementation of the basic movements:

Jump onto the bar. The grip should be wide enough.
Bring your legs together. Start lifting them up. You should touch your elbows with your knees in the upper phase of the movement.
Lower your legs to the starting position.
Repeat the movements several times.
Another option is to alternate between pulling the knees to the elbows and the feet to the bar. During one approach, you alternately perform these two movements.

Work with the effort of the press, not inertia. Keep the body in a static position, do not swing. During movement, it is advisable to strain the abdominal region. This way, you can effectively pump your abdominal muscles.

Complexes for crossfit

To work out your abdominal muscles well, work intensively. Do the exercise in 2-3 sets. The number of repetitions depends on the training experience of each athlete. Most often, athletes raise their knees to the elbows on the bar in 10-15 repetitions.

Bodybuilders devote a separate day to training the abdominal muscles. Also, in one lesson, you can work out several muscle groups at once.

You can exercise with supersets. Do several exercises at once without pauses in between. These can be fast and intense cardio movements, as well as twisting and regular hanging leg raises. Raising the knees to the elbows can be combined with burpee (quick change of body position).

PAUL