Knees to Elbows

Daniel Seth Rudolph · 02-12-2006, 11:39 AM

I have a question about Knees to Elbows:

When you do them, are you supposed to pull up a little bit before bringing the legs up? Are should you try to get the knees up without the little pull?

I did a Crossfit workout yesterday designed by Neal Thompson of Crossfit Boston involving knees to elbows and I really struggled with this exercise. Does anyone have any insight into them? Thanks.

BTW, the workout was:

3 rounds for time:
30 Box jumps (20 inch box)
30 Pushups
40 Knees to Elbows

My time was about 27:00 because my knees to elbows are terrible right now.

Mark Beck · 02-12-2006, 02:43 PM

Knees to elbows become much easier with the little pull you talk about. I think proper form requires that they be performed with completely straight arms (therefore eliminating the pull). I started out doing them with some bend in the arm and making sure I got contact with knee and elbow and gradually worked on reducing the elbow bend while maintaining knee and elbow contact on every rep.

I guess the alternative of maintaining straight elbows from the start and working at getting closer and closer to making knee elbow contact would also work. Also I know people who have had success allowing themselves a little jump off the floor on every rep to begin with.

I would recommend going with a method that allows you to get through the reps in a workout like the one above while maintaining a high intensity of training combined with adding some strict skill practice to your warm up.

Daniel Seth Rudolph · 02-12-2006, 03:26 PM

Thanks for the helpful explanation. I'm sure I'll improve with this exercise as I keep practicing it.

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02-12-2006, 11:39 AM	#1
Daniel Seth Rudolph Member Profile: Join Date: Jan 2006 Location: Brighton MA Posts: 38	I have a question about Knees to Elbows: When you do them, are you supposed to pull up a little bit before bringing the legs up? Are should you try to get the knees up without the little pull? I did a Crossfit workout yesterday designed by Neal Thompson of Crossfit Boston involving knees to elbows and I really struggled with this exercise. Does anyone have any insight into them? Thanks. BTW, the workout was: 3 rounds for time: 30 Box jumps (20 inch box) 30 Pushups 40 Knees to Elbows My time was about 27:00 because my knees to elbows are terrible right now.

02-12-2006, 02:43 PM	#2
Mark Beck Affiliate Profile: Join Date: Dec 2004 Location: Manchester England Posts: 107	Knees to elbows become much easier with the little pull you talk about. I think proper form requires that they be performed with completely straight arms (therefore eliminating the pull). I started out doing them with some bend in the arm and making sure I got contact with knee and elbow and gradually worked on reducing the elbow bend while maintaining knee and elbow contact on every rep. I guess the alternative of maintaining straight elbows from the start and working at getting closer and closer to making knee elbow contact would also work. Also I know people who have had success allowing themselves a little jump off the floor on every rep to begin with. I would recommend going with a method that allows you to get through the reps in a workout like the one above while maintaining a high intensity of training combined with adding some strict skill practice to your warm up.

02-12-2006, 03:26 PM	#3
Daniel Seth Rudolph Member Profile: Join Date: Jan 2006 Location: Brighton MA Posts: 38	Thanks for the helpful explanation. I'm sure I'll improve with this exercise as I keep practicing it.