STRENGTH TRAINING

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Real Hanging Alternate Twisting Knee Tucks

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
Add a tough twist to your abs routine with twisting knee tucks. You'll hang from your hands and swinging your bent legs to one side and then to the other side, using your abs to lift. By bending and tucking your knees you'll shorten the distance of your swing, allowing you to control your motion with your abdominal muscles.

Muscles Worked
Abdominals
Grip

Starting Position
Grasp an overhead hanging bar with both hands, using whatever handgrip you prefer (for instance, either palms facing forward, or palms facing you). Your hands should be at least shoulder distance apart (see Photo 1).

Exercise

  1. From the starting position, bring your knees up toward your chest. Keeping your knees bent, swing your feet to the left and then back to center (see Photo 2).
  2. As your legs return to center, lower back to the starting position with your legs hanging down.
  3. Next, bend your knees and swing your feet up and out to your right side. Continue to alternate sides until you have completed 20 complete swings. As you find these becoming easier, increase the number of reps you do (see Photo 3).
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.