STRENGTH TRAINING

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High Bar Alternate Knee Cross-ups

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Give your oblique abdominals an intense workout as you lift up from a hanging position and touch your knees to your elbows.

Muscles Worked
Abdominals (obliques)

Starting Position
Stand perpendicular to a pull-up high bar or Smith machine with a pull-up station. If you have only a single pull-up bar, hold it with hand-over-hand grip (palms facing opposite directions). If you have two close parallel bars as seen in the photo here, place one hand on each bar so that the hands are facing each other. Hang from the bar so that your arms are a straight line from your hands to your shoulders (see Photo 1).

Exercise

  1. From the starting position, use your lower abdominals to roll your hips high, keeping your legs together and bending your knees. As you raise your hips, pivot and turn so that you touch the inside knee to the opposite elbow (see Photos 2 and 3).
  2. After you touch the knee to the elbow, lower yourself slowly to your starting position, maintaining control throughout (see Photo 4).
  3. Repeat the knee pull-up on the other side, then continue alternating to complete a total of 16 knee pull-ups.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.