Pike Hold

oec:pike-hold

An isometric bodyweight exercise where the hips are held high in an inverted V-shape to build overhead shoulder strength and core stability.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Floor Pike Hold, Pike Plank, Pike Hold (Floor)

How to do it

Begin in a high plank position on the floor with hands planted shoulder-width apart and fingers spread wide.
Walk your feet toward your hands, lifting your hips toward the ceiling until your body forms an inverted V shape.

Press the floor away aggressively through your palms to fully elevate and protract your shoulder blades.
Keep your arms straight and lock your elbows while aligning your torso with your arms as closely as mobility permits.
Engage your abdominals and hip flexors to maintain the pike angle at your hips.
Hold the position firmly for the targeted duration without letting your shoulders sag or elbows bend.
Step your feet back out into a plank or lower your knees gently to the floor to finish.

Maintain steady, rhythmic breathing through the nose and mouth while keeping your core braced.

Passive shoulder collapse: Actively press through the hands to keep the shoulder blades elevated toward the ears throughout the hold.
Soft or bent elbows: Fully extend the arms and squeeze the triceps to lock the elbow joints.
Walking feet too far out, turning the hold into a plank: Walk feet inward as far as hamstring flexibility allows to stack the hips higher over the shoulders.

Warm up wrists and shoulders thoroughly before performing overhead bodyweight supports.
Step down safely if experiencing sharp wrist discomfort or acute shoulder fatigue.

This record: CC-BY-SA-4.0.