Assisted Hanging Knee Raise with Throw Down

How to Do It

1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
2. Engage your core and lift your knees towards your chest, keeping your legs together.
3. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
4. Allow your legs to swing back up and repeat the movement for the desired number of repetitions.