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Suspended pike



Exercise details

  • Target muscle: Rectus Abdominis
  • Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Rectus Femoris, Adductor Longus, Adductor Brevis
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Position your body in a crawling position with the suspension trainer behind you.
  2. Place both your feet inside the straps.
  3. Get into a push-up position.
  4. Adjust your hands so that they are shoulder-width apart or slightly wider.

Execution

  1. Keeping your arms and legs straight, exhale as you flex at the hips to raise your buttocks as high as possible and pull your feet as close as you can toward your hands.
  2. Inhale as you slowly reverse the motion to return to the starting position.
  3. Repeat for the desired amount of repetitions.

Comments and tips

  • The suspended pike can enhance your stability since the straps, which allow your feet and legs to move freely, force you to use your stabilizer muscles so that you can perform the exercise with proper form.
  • The rectus abdominis and obliques will only contract dynamically if you flex at the waist. If there is no waist flexion, they will only act to stabilize the pelvis and waist.
  • To make the suspended pike easier, flex your knees or perform the suspended jackknife instead.
  • Keep your feet as close as possible to each other throughout the exercise.
  • When returning to the starting position, be sure that you form a straight line from your head to your toes. Do not drop your hips or arch your back.
  • To properly dismount, roll to one side of the hip first before rotating your body to a seated position. From there, remove the straps from your feet.

Suspended pike video

Sources



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