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Exercises Movements, technique & proper execution

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Old 02-12-2006, 12:39 PM   #1
Daniel Seth Rudolph
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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.
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Old 02-12-2006, 03:43 PM   #2
Mark Beck
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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.
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Old 02-12-2006, 04:26 PM   #3
Daniel Seth Rudolph
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Thanks for the helpful explanation. I'm sure I'll improve with this exercise as I keep practicing it.
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