Pike Hold
Starting Posture
Start by sitting on the floor with your legs straight out in front of you. Place your hands on the floor beside your hips with your fingers pointing forward. Press into the ground to lift your hips off the floor, keeping your legs straight. Your body should form a straight line from your head to your heels, with your arms supporting your weight.
How to Exercise
Hold the pike position for 20-30 seconds, focusing on engaging your core and keeping your body in a straight line. Gradually work up to holding the position for longer periods of time as you build strength.
Breath Control
Focus on taking slow, deep breaths while holding the pike position. Inhale through your nose and exhale through your mouth to help maintain control and stability in the pose.
Common errors
Common errors in the pike hold include rounding the back, lifting the hips too high or too low, and letting the shoulders hunch up towards the ears. Focus on maintaining a straight line from head to heels and engaging your core muscles to prevent these errors.
Weights
No weights are needed for the pike hold, as it is a bodyweight exercise that focuses on core strength and stability.
Grips
Your hands should be placed shoulder-width apart on the floor with your fingers pointing forward in the pike hold. Press into the ground with your palms to support your weight and engage your upper body muscles.
Variations
To make the pike hold easier, you can bend your knees slightly and place your feet flat on the floor. This will decrease the amount of weight on your arms and shoulders. To make the pike hold more challenging, you can lift one leg off the ground and hold the position with only one foot on the floor.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Engage your abdominal muscles to help support your body in the pike hold. Keep your shoulders down and away from your ears to avoid straining your neck and upper back. If you feel any discomfort or pain, come out of the pose and readjust your alignment before trying again.
Cautions
Avoid arching your back or letting your hips drop in the pike hold, as this can strain your lower back muscles. If you have any existing back or shoulder injuries, consult with a healthcare professional before attempting this exercise.