Wind Sprints

How to perform

1. 01Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
2. 02Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
3. 03Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
4. 04Continue alternating between legs until the set is complete.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.