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MovNat Forearm-Hang Leg Hook

IntermediateStrengthTier T3

Hang by the forearms from a bar. Raise the knees to one side, hook one knee over the bar, and squeeze the bar with the back of that leg.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hang from the bar on the forearms with the face above the surface and the hands overlapping.
  • Settle the body still before drawing the knees up.
  1. She hangs from the horizontal bar on both forearms with her face above the bar, hands overlapping and her body hanging clear.

    Step 1 of 5

    Hang high on the forearms with the face above the bar and the hands overlapping.

  2. She draws both knees up toward one side with her hips rotated toward the hooking side, still supported on the forearms.

    Step 2 of 5

    Bring both knees up toward one side while rotating the hips toward the hooking side.

  3. She has extended the hooking-side leg so its knee pit rests over the bar and flexes it hard, the bar squeezed between her lower hamstring and upper calf bearing her weight, the other leg bent and relaxed.

    Step 3 of 5

    Extend that leg until the knee pit reaches over the bar and flex hard so the hamstring bears the weight.

  4. She extends the hooking leg to release the tension and lowers it back to hang, returning to the neutral forearm hang ready for the other side.

    Step 4 of 5

    Extend the lower leg to dump the hook tension and pass the leg down to the neutral hang.

  5. She hangs from the horizontal bar on both forearms with her face above the bar, hands overlapping and her body hanging clear.

    Step 5 of 5

    Hang high on the forearms with the face above the bar and the hands overlapping.

Safety Information

Extend the leg until the knee pit reaches bar level before flexing hard. Squeeze the bar between the lower hamstring and upper calf so the poplit bears the weight. Release by extending the lower leg and dumping the hook tension rather than dropping the body. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.