라이브러리로시작 
끝 
운동 라이브러리
Hanging Pike
An advanced hanging raise where straight legs lift until the body folds into a full pike, feet near the bar, demanding high-level ab strength and hamstring flexibility.
복근맨몸Hip flexion with pelvic curl
주동근
복직근
협응근
고관절 굴곡근광배근전완복사근
장비
맨몸
패턴
Hip flexion with pelvic curl
준비 자세
- 01Grip a pull-up bar at shoulder width with an overhand grip.
- 02Hang with straight arms and actively packed shoulders.
- 03Point the legs straight down with knees locked and toes together.
- 04Eliminate all swing before starting.
수행
- 01Raise the straight legs by flexing the hips and pressing down on the bar with the lats.
- 02As the legs pass horizontal, curl the pelvis up to keep them rising.
- 03Continue until the feet approach the bar and the body is fully folded.
- 04Lower with control through the same path back to a dead hang.
체크포인트
- -Knees stay locked from start to finish.
- -The pelvis curls after horizontal; the movement is not pure hip hinge.
- -The descent is as controlled as the ascent, with no free fall.
- -Shoulders stay active, pressing down on the bar for leverage.
흔한 실수
- -Bending the knees near the top to fake the range.
- -Kipping or swinging to throw the feet up.
- -Letting the body swing forward on the way down.
- -Attempting full range without the hamstring flexibility to fold.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 8 strict reps; quality over volume.
- -Build up via hanging straight leg raises and partial pikes above horizontal.
- -Program early in the session while the abs and grip are fresh.