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Hanging Pike

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Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Pull
Your Rating: 


9.1

Out of 10

Excellent

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Hanging Pike Images

Hanging Pike
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Hanging Pike
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Hanging Pike Guide

Main Muscle: Abdominals

  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.

Variations: You can perform this exercise with ankle weights in order to make it more challenging.



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of people found this review helpful

Review: Hanging Pike

Exercise Rating
10/10

May 24, 2014 1:01 AM: My favorite abs exercise



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Review: Hanging Pike

Exercise Rating
9/10

Mar 24, 2014 2:50 PM: takes some time to master but very effective and, yes, very impressive to others in the gym watching. try to always control the leg drop and use straps if you have trouble hanging on for more than 30 seconds or so. sometimes grip failure can rob you of getting extra sets on your target muscle for...+See More



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Review: Hanging Pike

Exercise Rating
10/10

Jul 31, 2012 2:36 PM: This is one amazing exercise. I have been doing this since a month and I think Max, I have done 20 in one go. Usually I do 3-4 sets of 12 reps. It not only works your abs, but it also gives some pressure on your biceps and shoulders. I love this exercise. And Yes, I do agree, It is a big show off..but...+See More



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Review: Hanging Pike

Exercise Rating
7/10

Jul 12, 2012 11:55 AM: Great to show off, but unless you have incredible control, very difficult to maintain good form, balance, and posture to avoid swinging. Nonetheless, really works well, except you feel a lot of strain on the arms as well.



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Review: Hanging Pike

Exercise Rating
1/10

May 22, 2012 3:01 PM: oh no



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Review: Hanging Pike

Exercise Rating
N/A

Dec 7, 2011 2:50 PM: Awesome exercise with immediate burn!



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Tip: Hanging Pike

Exercise Rating
10/10

Nov 12, 2011 4:39 PM: great ab burn



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Tip: Hanging Pike

Exercise Rating
10/10

Sep 19, 2011 2:37 PM: Love this exercise really does give you a deep burn.



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Tip: Hanging Pike

Exercise Rating
10/10

Sep 15, 2011 3:36 PM: this is one of the best workouts I've ever done when I remember first attempted to do this I couldn't at all but one day after strengthening my abs for awhile magic happened when i did it the second time everyone was like wow. :)

my advice is to work your way up by doing leg lifts and other...+See More



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Tip: Hanging Pike

Exercise Rating
10/10

Aug 15, 2011 11:50 AM: Great exercise but if it's too hard on a bar, try using gymnast rings when starting out if your gym has them.



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