Inverted Pike Hang
The Inverted Pike hang is a stretch that targets the posterior chain and requires stall bars. The athlete inverts (flips upside down) to use their body weight as leverage into the stretch.
- Type Of Exercise: Flexibility
- Muscles: Hamstrings, Calves
- Difficulty: Moderate
- Equipment: Stall Bars
Inverted Pike Hang
- Stand with your back to stall bars or a similar apparatus and place both feet together on the bottom rung.
- Grab on behind you to the bar closest to waist height, palms forward, and weight your arms.
- With locked elbows and knees, grip tight and slowly fold forward into a pike stretch while simultaneously allowing your hips to drop down.
- As you sink down into the inverted pike stretch, stretch your torso long across your legs.
- Hold your best stretch for time.
- Take the stretch deeper by reducing the space between your hands and feet.
- Close the space between your upper and lower body and aim to eventually get your legs parallel with the floor.
- Exercise: Tip Toe Press
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Slide Press
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Plyometric Boxes or Similar
