This month, Tarasa Barnett, co-founder of CrossFit Cayman and certified CrossFit Level 1 Trainer, demonstrates how to use a bar to build a strong core with knee raises to the bar.
“With any movement you do in life, you need to have a strong core, so the good thing about this exercise is that it is predominately an ab exercise, which will benefit every move in your workout routine,” says Barnett.
This move also helps build grip strength, which is helpful for pull-ups and dead lifts, and increases hip flexor mobility. If you don’t have access to a bar at the gym, check out Dart Park in West Bay where two pull-up bars are available for public use or you can purchase a home bar to install above a doorway.
To moderate this move for beginners, start with a smaller number of repetitions and lift your knees as high as you can go until you eventually reach your chest. For those looking for more of a challenge, keep your legs extended straight throughout the movement and raise your toes all the way to the bar.
Follow Tarasa’s guided steps to try this move at home, at the park or visit her at CrossFit Cayman, located on Market Street in Camana Bay. CrossFit Cayman offers a complimentary trial for beginners every Saturday at 9:00 a.m. Please email [email protected] in advance to book your spot.
Step by Step: Begin by hanging from the bar, with a big, strong grip where your hands are wrapped around the bar as much as possible. Start in a tight, dead hang with legs extended, stomach contracted tight and toes pointed down. Slowly pull your knees up to your chest as high as you can, hold for one count and slowly lower your legs back down in a controlled motion. Repeat for 20 repetitions.
Tarasa’s Tip: Focus on keeping your head and neck neutral and look straight ahead. As you work through each step, move slowly and with control to maximise the benefits.