Inverted Pike Pull
The Inverted Pike Pull is a mobility drill 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 and load against the mobility work.
- Type Of Exercise: Mobility
- Muscles: Hamstrings, Calves
- Difficulty: Moderate
- Equipment: Stall Bars
Inverted Pike Pull
- 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.
- Once you’ve reached your end range, pull back up to the start position.
- Keep your arms and legs straight and repeat for reps.
- 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: Plank Press
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Plyometric Box
- Exercise: Tip Toe Press
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
