Raising and lowering the legs on a slope ► kipping toes to bar

Individual work

Hold on to the horizontal bar (overhand grip) in a hanging position (full body extension, arms overhead in a high position). Send a movement impulse from the torso to initiate a tilting movement in the hips (legs together, dynamic change from the hollow and arch positions). The tilting movement causes the legs to swing towards the horizontal bar so that the tips of the toes touch the bar (jackknife - arms behind the bar). Then lower your legs back to the starting position (find the rhythm so that the individual repetitions can be performed smoothly one after the other).

Attention:
Movement impulse comes from the hips; do not tense your shoulders.

Lighten:
Shorten the range of motion (lift legs only 90 degrees); only lift toes as high as possible; full range of motion but alternating with one leg.

Harden:
Additional weight; directly from the hanging position (strict and without tilting movement).

1 horizontal bar

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)