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How to do Knees to Elbows to increase your strength and improve your performance in CrossFit WODs.

Set up for Knees to Elbows

  • Begin in a dead hang from the pull-up bar with hands just outside shoulders.

Points of Performance for Knees to Elbows

  • Initiate a kip swing by opening and closing the shoulder.
  • Push down on the bar keeping the arms long and lifting the knees.
  • Pull knees high to make contact with the elbows

Tips and Tricks for Knees To Elbows

  • For efficiency, keep your feet squeezed together and toes pointed at the bottom of the rep
  • Keep engaged and tight in the shoulders, not loose and inactive
  • As demonstrated in the video, avoid excessive hyperextension or arching of the lower spine at the bottom of the kip