Hanging Pike
From a hang with the knees held up at hip height, curl the hips up until the feet come to the bar, then lower back to the knees-up hang.
How to do it
Setup
Hanging from the bar, overhand grip, knees bent and raised to hip height.
Steps
- Curl the hips up and back, bringing the feet up to the bar.
- Press the bar down with straight arms as the hips rise.
- Lower the hips until the thighs are level again, knees still up.
Common mistakes
Dropping the legs to a dead hang between reps: keep the knees up at hip height. Swinging the hips up: pause in the knees-up hang before each rep. Bending the elbows to help: straight arms press the bar down.
Breathing
Exhale on the raise, inhale lowering.
