Setup and loading
Grip slightly wider than your shoulders.
How to do the hanging pike step by step
- Hang from the bar with an overhand grip.
- Raise your straight legs until your feet almost touch the bar.
- Lower slowly without swinging.
Form cues
- Total control
- Active shoulders
Common mistakes
- Swinging
- Bending your knees to help
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
- Pull-up barWall-mounted beats doorway if you plan to add weight.
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Variations and similar exercises
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