Arm Slingers Hanging Bent Knee Legs
intermediate strength exercise · body weight · targets abs
- Body part
- waist
- Primary target
- abs
- Equipment
- body weight
- Difficulty
- intermediate
Arm slingers with bent knees is the more accessible version of the arm slingers progression — performed hanging from a pull-up bar with knees bent rather than legs straight, then swinging the arms or alternating grips. The bent-knee position dramatically reduces the core demand compared to straight-leg variations, making this version achievable for trainees who haven't yet developed the foundational hanging strength for the advanced variant. This is the introductory version of arm slingers. The bent-knee position makes the exercise accessible while still building hanging endurance and grip strength. For trainees pursuing advanced gymnastic skills, this version provides the bridge between basic dead hangs and the advanced straight-leg arm slingers. Where this earns its place is as intermediate hanging work in advanced training programs. Combined with hanging knee raises and dead hangs, the bent-knee arm slingers contribute to building the hanging strength foundation that advanced skills rest on.
Why train the Arm Slingers Hanging Bent Knee Legs?
- Provides accessible introduction to arm slingers progression.
- Builds hanging grip endurance.
- Develops shoulder stability through dynamic hanging motion.
- Trains foundational core strength for advanced hanging work.
- Useful as bridge between dead hangs and advanced gymnastic skills.
- Pairs naturally with hanging knee raises.
How to do the Arm Slingers Hanging Bent Knee Legs: step by step
- 1Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- 2Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
- 3Slowly lower your legs back down to the starting position.
- 4Repeat for the desired number of repetitions.
Muscles worked
Primary
abs
Secondary
shoulders, back
Common mistakes to avoid
Excessive swinging
Controlled motion only.
Insufficient grip endurance
Build to 60-second hangs before attempting arm slingers.
Letting knees drop
Maintain knee position throughout the swinging motion.
Bouncing through reps
Slow controlled motion produces engagement.
Programming too aggressively
1-2 sessions per week appropriate.
Easier and harder variations
Easier
Reduce hang duration. Or just perform dead hangs without arm motion.
Harder
Progress to straight-leg arm slingers. Or add weighted vest.
Alternative exercises
Dead hang
Foundation work without dynamic motion.
Hanging knee raise
Different hanging core work.
Arm slingers (straight legs)
Advanced progression.
How to program the Arm Slingers Hanging Bent Knee Legs into your training
Sets and reps: 3 sets of 20-45 seconds with 90 seconds rest. Frequency: 1-2 times per week. In advanced sessions: as part of hanging work alongside other variations.
Recovery and frequency
Recovery within 48-72 hours. Watch for grip fatigue.
Frequently asked questions
How long?
20-45 seconds per set.
How often?
1-2 times per week.
Bent vs straight leg?
Bent is significantly easier. Use as foundation.
What prerequisites?
60-second dead hang capacity.
When to progress?
Once 45+ seconds with bent knees feel manageable.
Will this build abs?
Foundationally. Hanging core work develops over time.
Useful tools for this exercise
Build a workout with the Arm Slingers Hanging Bent Knee Legs
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