Exercise guide
Wind Sprints
Despite its name, this Wind Sprints entry describes a hanging alternating knee-drive exercise rather than running. The abdominals control the pelvis and help raise each knee while the upper body maintains the hanging position.
Training context
Setup Cues for Hanging Wind Sprints
The pull-up bar and grip must support a controlled hang before the legs begin moving. Speed should not come at the expense of swinging or losing shoulder position.
Use a slower alternating pace until each knee can rise and return independently. Record repetitions per side and whether the knees reached the same height.
Technique overview
Alternate the knees without swinging
Hang from a secure bar with the shoulders supported and the legs extended. Raise one knee toward the torso, lower it under control, and begin lifting the opposite knee. Keep the pelvis from swinging forward and backward as the pace increases. Stop when grip fatigue or momentum takes over the movement.
Treat this as an overview and use a range, pace, and setup you can control.