Hanging Pike

An advanced bodyweight exercise performed hanging from a bar where the body is folded with hips and knees bent, then extended to bring the legs nearly parallel to the ground.

Instructions

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. You may use wrist wraps if needed.
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. 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. Avoid swinging and using momentum at all times.
5. Repeat for the recommended amount of repetitions.

Tips

• Keep your movement controlled and avoid swinging throughout the exercise
• Maintain a strong grip and engage your shoulders to prevent excessive body sway
• Focus on pulling with your core rather than jerking or swinging your legs
• Build strength gradually—this is an advanced movement requiring significant core development
• Maintain constant tension rather than using momentum to complete the movement