Hanging Pike Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Hanging pike focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
- Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
- Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
- Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
What should I do if I feel it in the wrong place?
Check your setup, slow down, and reduce weight. If discomfort is sharp or in a joint, stop and choose an easier variation. Think of it as controlled movement done with repeatable, clean reps.
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp.
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Jackknife Sit-Up
Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head...
Overhead Stretch
Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders do...
Supine One-Arm Overhead Throw
Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully b...