Hanging Pike

Pike Colgado

expertpull-up barCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
Repeat for the recommended amount of repetitions.

Cuélgate de una barra de dominadas con piernas y pies juntos, agarre prono ligeramente más ancho que los hombros. Puedes usar correas para las muñecas.
Flexiona las rodillas a 90 grados con las pantorrillas perpendiculares al suelo y los muslos paralelos. Esta será tu posición inicial.
Sube las piernas exhalando hasta casi tocar la barra con las espinillas. Intenta estirar las piernas lo más posible arriba.
Baja lentamente sin balanceo ni impulso.
Repite las repeticiones recomendadas.