Plate Hanging Knee Raises for Six Pack Ab Training

Bumper Plate Hanging Knee Raises...this is a nice variation of the hanging knee raise for the abs, which is normally done hanging from a pull-up bar.
With this variation, I set a 35 lb bumper plate on TOP of the bar. I don't set it exactly in the center of the rack...you'll notice it's set back a little bit to give my feet room to come up.
Don't use a a steel plate...they're much more likely to slide.
Why do this variation?
1. It creates a bit of constant instability in the exercise forcing you to balance your body position while you're doing the knee raise. It's not excessive instability...just tipping side to side. This balancing also forces you to keep your elbows slightly bent, which I find makes the exercise more effective and easier on the joints.
2. It puts your shoulders in a neutral position, which I find to be easier on my shoulders when doing hanging exercises. If you have neutral handles in your gym, you can definitely use those instead, if you don't want to do this plate method.
3. For me, when I'm hanging directly from the bar in my rack, my feet contact the ground. The plate elevates my grip a few inches, which makes it easier to keep my feet off the ground, making the exercise easier to perform.
4. As a bonus, it also works your grip more strongly because of the open hand position.
It's very easy to set up, too...literally just pick up a bumper plate and set it on top of the bar and do the exercise parallel to the bar.
I'd recommend not going smaller than 25 lb plate...35 or 45 is best...10 will bend and break.
I like this setup for pull-ups, too, which is where I first used it.
For me, I like to come all the way up and around as far as I can on the knee raise. Some people prefer to come up just enough to keep continuous tension on the abs, which is a great way to go, too. You can perform the exercise however you prefer.
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[@SuperhumanUnchained]

Great video I always enjoy your content

[@MadScientistOfMuscle]

I appreciate that!

[@Kreutz]

Neutral position is much more comfortable. I like to switch up grips when doing the dead hang from pronated to neutral a lot

[@MadScientistOfMuscle]

I'm with you on that. My shoulders aren't great and I have to definitely keep an eye on prontation.

[@joeschmo2693]

You know, that's not really crazy at all. The Sober Common Sense Scientist of Muscle? I feel the shoulder angle. That applies to pullups & pulldowns for me.

[@MadScientistOfMuscle]

yep, and I actually find it really not that unstable or hard to manage.