Knees-to- Elbows
Hang. Drive the knees. Touch the elbows. Knees-to-elbows build midline rhythm — and bridge toward toes-to-bar without pretending they are the same standard.
Quick answer
Knees-to-elbows are hanging reps where the knees touch the elbows (per standard), then you return to the hang. They are a close cousin — and common scale — to toes-to-bar, but they are not the same movement. Train the contact you will be judged on.
Variant note
Knees-to-Elbows (this guide): knee–elbow contact.
Toes-to-Bar: toes/bar contact (stricter end range).
Hanging knee raise: may not require elbow touch.
Do not submit K2E in a T2B workout unless the scale is allowed.
What usually counts
Hang
Start from a dead hang or show extension between reps as written.
Contact
Knees touch elbows (both sides) unless a modified standard is listed.
Control
Reps must be distinguishable — no endless uncounted swinging.
Grip
Stay on the bar; chin/over-grip rules follow the event if specified.
Knees-to-elbows step-by-step
Hang tall. Active shoulders, legs long, ribs controlled.
Create rhythm. Small hollow/arch or tight tuck initiation as coached.
Drive knees up. Knees travel toward the elbows — not just a tiny crunch.
Touch. Clear knee-to-elbow contact.
Extend. Return to the hang/extension standard before the next rep.
Breathe in sets. Break before grip and rhythm collapse together.
From hanging raise to K2E to T2B
K2E is a legitimate movement and a bridge toward toes-to-bar. Do not skip contact quality.
K2E mistakes
1. Fake contact
Knees rising to the belly with no elbow touch.
2. No extension
Staying tucked so reps blur together.
3. Death grip
Forearms cook before midline does.
4. Wild kip
Huge swing that misses elbows anyway.
5. Skin mismanagement
Giant unbroken sets on fresh hands with no plan.
6. Calling it T2B
Different standard — train both if you need both.
Using K2E well
Skill
Strict K2E for midline control.
Capacity
Kipping K2E in sustainable sets.
T2B bridge
Raise the contact target over time.
Grip management
Pair with chalk, breaks, and smart bar volume.
Optional gear
IRON CLAW | Pull-Up Grips
Silicone front for high-rep bar volume. Wrist-flex strap helps keep the grip locked when your kip gets aggressive.
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IRON X | Pull-Up Grips
Natural rubber with a carbon-fiber texture and Kevlar-reinforced backing for athletes who want extra durability on bar-heavy days.
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Wrist Sweatbands | 16 Colors
Catch forearm sweat before it hits the bar. Dry hands mean less over-gripping and cleaner cycles.
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Thumb Tape
Protect thumbs on mixed barbell + gymnastics days when you need hook grip and bar work in the same session.
View GearBar volume helpers: best grips for toes-to-bar, prevent ripped hands, improve grip strength, butterfly pull-up.
Knees-to-Elbows questions
What are knees-to-elbows?
Knees-to-elbows (K2E) are a hanging gymnastics rep where you raise the knees until they contact the elbows (or the written target), then return to a hang/extension standard between reps.
Knees-to-elbows vs toes-to-bar?
T2B requires the toes/bar contact (or full standard). K2E stops at knee-to-elbow contact and is often used as a scale or a separate workout movement.
Knees-to-elbows vs knees-raise / tuck-ups?
Hanging knee raises may not require elbow contact. K2E usually needs a clear knee-elbow touch — confirm the sheet.
Strict or kipping?
Both appear. Many workouts allow a kip; some skill sessions stay strict. Match the standard.
Common no-reps?
Missing elbow contact, not returning to the hang extension, or excessive swing that fails to show control when required.
Good scale for T2B?
Yes — builds hip flexion and rhythm closer to T2B than sit-ups alone.
Grip tips?
Chalk, smart set breaks, and grips if bar volume is high. See grips-for-T2B guidance.
Shoulders tired before midline?
Shorten sets; check hollow/arch rhythm; do not death-grip the bar.
Butterfly knees-to-elbows?
Some athletes use butterfly rhythm; only if it still meets contact standards and is allowed.
Elbows vs ribs contact?
Elbow contact is the usual language — do not invent a lower target unless written.
How to progress to T2B?
K2E → higher knee drive / knee-to-armpit style drills → strict T2B attempts → kipping T2B.
Ripped hands?
Manage volume; read our ripped-hands article; consider grips for high-rep bar days.
Lat / shoulder pain?
Stop sharp pain. Regress range and kip aggression.
Where next?
Live toes-to-bar grips article and butterfly pull-up guide; T2B hub draft when published for full bar contact.
Key takeaways
- K2E requires knee-to-elbow contact — not a tiny knee raise.
- Different from toes-to-bar; use as a scale only when allowed.
- Show the hang/extension between reps when required.
- Manage grip and skin on high-rep bar days.
- Sharp shoulder pain: stop and regress.
Touch the elbows. Earn the bar.
Own K2E contact, then raise the target toward toes-to-bar when your program is ready.
Back to Movement Hub Grips for T2B Butterfly Pull-Up
