Hanging Pike

What it is

This challenging core exercise is performed while hanging from a bar. It primarily works your abdominal muscles by requiring you to lift your legs towards your chest. This movement demands significant core control and flexibility from you.

Technique tips

• Use an overhand grip slightly wider than shoulder width for stability.
• Exhale forcefully as you lift your legs, engaging your abdominal muscles.
• Actively try to straighten your legs as much as possible at the top.
• Control the descent of your legs slowly to maintain tension in your core.
• Avoid swinging your body; focus on a deliberate, controlled movement.
• If grip strength is a concern, use wrist wraps for improved hold.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.