Hanging Pike

Hanging Pike demonstration

How to Perform

1. 1Hang 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.
2. 2Now 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.
3. 3Pull 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.
4. 4Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
5. 5Repeat for the recommended amount of repetitions.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently