Hanging Garhammer Raise

Grab the pull-up bar with an overhand grip and let your body hang fully extended.

Bend your knees at a 90-degree angle and keep your feet together.

Exhale as you curl your knees upward toward your chest by contracting your lower abs.

Hold the contraction briefly at the top without swinging your body.

Inhale as you slowly lower your legs back to the starting hanging position in a controlled manner.