Hanging Pike
How to do the Hanging Pike
- 1
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.
- 2
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.
- 3
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.
- 4
Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
- 5
Repeat for the recommended amount of repetitions.
How to program the Hanging Pike
Sets and reps
As a compound movement, the Hanging Pike responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Hanging Pike is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Hanging Pike work?
The Hanging Pike primarily targets the Abdominals.
What equipment do I need for the Hanging Pike?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Hanging Pike should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
