Hanging Pike

Setup

1. 01Grip a pull-up bar at shoulder width with an overhand grip.
2. 02Hang with straight arms and actively packed shoulders.
3. 03Point the legs straight down with knees locked and toes together.
4. 04Eliminate all swing before starting.

Execution

1. 01Raise the straight legs by flexing the hips and pressing down on the bar with the lats.
2. 02As the legs pass horizontal, curl the pelvis up to keep them rising.
3. 03Continue until the feet approach the bar and the body is fully folded.
4. 04Lower with control through the same path back to a dead hang.

Checkpoints

• -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.

Common mistakes

• -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.