Grown-ups
Coach Peabody, counting

Hang from a bar and pull both knees up towards your chest.

Knees-up hang

Move your own body · ages 8 to 14 · Counted in reps · 🤫 Quiet

How to do it

  1. Hang still first, then lift.
  2. Knees up slowly, and lower them slowly too.
  3. Don't swing: if you swing, stop and start again.
  • A climbing frame at a park
  • Somewhere big enough to really run.
  • Ask a grown-up to set this up and stay nearby.
  • Take water, find the shade, and tell a grown-up where you are.

Watch out for this

Stop still, then lift. If you need a swing, do a plain hang today.
Swinging to get the knees up.

Make it fit you

The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.

Easier

Harder

  • Keep your legs straight instead of tucking them.

What it trains

💪 Strength🔋 Staying power🤹 Putting it together

Which muscles do the work

Belly musclesBack wing musclesForearm musclesThigh muscles

Tap one to see it in the Body.

Where you'll do it

Hang and Climb

All the moves

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