A Simple Hanging Progression: Pulling Your Knees In with Ease

Hi everyone — it’s Jenn.This week on Body, Mind, Movement, we’re continuing the hanging theme from last week’s video. If you haven’t watched that one yet, I recommend starting there; it covers a few subtle adjustments that can make hanging feel so much more accessible.Once you’ve played with those ideas, today’s exploration adds a small but surprisingly powerful progression: pulling your knees toward your chest while you hang.The exercise looks simple, but the internal coordination behind it is where the magic happens. As you hang, try imagining your pelvic floor gently lifting upward. Pair that with the wrap of your thumb and pinky around the bar, and even the lengthening of your pinky toes. You can play with initiating the pelvic floor lift before the knee pull or as you lift your legs—notice which version feels more supportive.If you want to add a touch more strength or a hint of a lever shape, imagine pushing the bar down toward the floor. Your body will naturally want to tip back, giving you a feel for the mechanics behind more advanced skills.Give it a try, stay curious, and see how your body organizes around these subtle cues.If this was helpful, please like, share, or subscribe—your support helps this work reach more movers.See you next time. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe