Hanging Pike

Differentiation: Mechanics

This variation of a hanging abs exercise is unique from other hanging abs exercises. Here is how: you rest at a bent-knee position at the bottom of the movement. This position targets your lower abdominal muscles | and builds core strength. This should be attempted by experienced athletes only, not beginners.

Starting Position

To get into starting position, do this...

1) Locate a pull-up bar.

2) Jump up and grab the pull-up bar.

3) Grasp the bar with your hands slightly more than shoulder-width apart - with your palms facing forward.

4) Allow your body to hang down.

5) Place your feet and legs together.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you pull your knees up so your thighs and calves are hanging at a 90-degree angle.

3) Then, exhale as you rotate backward while lifting your lower legs toward the bar above you.

4) ...until your shins touch the bar.

5) Once your legs touch the bar, try to straighten them as far as possible.

6) Hold this position for a count of one second.

7) This is the ending position.

8) Then, inhale as you lower your legs to the bent-knee position.

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to raise your legs in a controlled motion.

Be sure to bring your shins to the bar during each rep.

Keep your arms straight.

Gear Advice

To perform this exercise, it is best to use Ab Straps. Few gyms offer these, so we have listed a link below to Valeo brand Ab Straps - which you can order from Amazon dot com. You take these with you to the gym.

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