Knees to Elbows and Knee Raises

Knees to Elbows

Written by Coryn Littler

January 2, 2020

Gymnastics Movements – Toes To Bar | Strength Exercises

If you are struggling with your kipping swings or kipping pull ups, the best progression towards knees to elbows is a hanging knee raise as seen below. Try to get your knees as high as possible. This movement is a strict movement so there is minimal swinging movement.

Once you have your kipping swing going along with your strict knee raises, the next progression towards knees to elbows is knees to triceps.

In the picture below, this is a full knees to elbows movement. After this movement, I will fall back into a kipping swing and ensure that my feet fall beyond the vertical plane beneath the bar that I am holding on to.

Once you have this move mastered, you are ready to move on to toes to bar.

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