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Hanging Inverted Pike

This is an excerpt from Conditioning to the Core by Greg Brittenham & Daniel Taylor.

Double-Leg Windshield Wiper

http://www.humankinetics.com/AcuCustom/Sitename/DAM/126/E5582_0642P_2177_ebook_Main.jpg

http://www.humankinetics.com/AcuCustom/Sitename/DAM/126/E5582_0642P_2178_ebook_Main.jpg

Movements

  1. Grasp a sturdy chin-up bar with an underhand grip. Lift to a position in which the elbows are flexed to 90 degrees or less (see consideration 2). Maintain a neutral pelvic tilt throughout the exercise. Controlling anterior and posterior pelvic tilt helps eliminate swinging, which interferes with the effectiveness of the exercise and compromises the structural integrity of the lower lumbar.
  2. Lift the legs from a straight hang to an inverted position. The knees are locked and the feet and straight legs point toward the ceiling. The shins (lower leg) are very near the bar (this is elbow flexion dependent).
  3. In a controlled manner, lower (drop) the legs to one side. Stop the downward movement no lower than parallel to the ground (see consideration 5).
  4. Reverse the action and lift the legs back to the start position. Either stop at the inverted pike start position to regain control or simply continue directly into lowering the legs to the opposite side.
  5. Steps 3 and 4 equal one repetition.
  6. Perform a predetermined number of repetitions.

Considerations

  1. Avoid the chicken head. Do not extend the head and neck in opposition to scapular retraction. Yes, this is a hard exercise. But lifting your chin toward the bar does nothing to assist with the intended movement and could cause a cervical spine impingement.
  2. For this exercise - and any exercise in this book, for that matter - your strength and comfort level should determine range of motion of movement. With this specific exercise, the wiper action might simply be a few inches (or centimeters) left and right of vertical. As strength and confidence improve, greater distances can be attempted. Always use a spotter to help with control and mechanics. Never try to progress to a more difficult exercise until you have mastered the antecedent exercises.

Hanging Inverted Pike

Windshield Wiper Abduction and Adduction

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Modifications

  1. The setup, posture, and considerations are identical to the Hanging Inverted Pike, Double-Leg Windshield Wiper.
  2. From the inverted pike start position, lower the right leg to the right. Stop the downward movement of the right leg no lower than parallel to the ground (see consideration 5 of the primary exercise).
  3. Lower the left leg to the right leg.
  4. Return both legs to the start position.
  5. Repeat the action to the opposite (left) side.
  6. Steps 2 through 5 equal one repetition.

Note

Try these abduction and adduction variations:

  • Both legs to right side; left leg up; right leg up; both legs to left side; right leg up; left leg up. Continue.
  • Legs are spread (abducted). Drop legs to left; return to neutral; spread and drop both abducted legs to right.
  • Abduct and drop right leg to right; drop left leg to right; return left leg to neutral; return right leg to neutral (inverted pike start position).
  • Flutter-kick both legs to right; abduct and return left leg up; adduct and return right leg up; both legs are now back in inverted pike start position. Repeat to the opposite side.

Hanging Inverted Pike

Up and Twist (Pole Vaulter)

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http://www.humankinetics.com/AcuCustom/Sitename/DAM/126/E5582_0642P_1166_ebook_Main.jpg

Modifications

  1. The setup, posture, and considerations are identical to the Hanging Inverted Pike, Double-Leg Windshield Wiper.
  2. From the start position, contract the flexors and lift the hips along with the straight legs toward the ceiling (make sure you have ceiling height clearance). Simultaneously contract the rotators (oblique musculature) and twist to the left. For those of you who have ever pole vaulted, the action is similar to "shooting" prior to piking over the bar.
  3. In a controlled manner, slowly lower back to the start position; repeat on the opposite side.
  4. Steps 2 and 3 equal one repetition.

Note

A good precursor to this exercise is to eliminate the twist action and perform the movement by simply lifting the straight legs up toward the ceiling from the inverted pike start position. Remember that all grip positions and elbow flexion options apply for this and all other hanging drills.

Hang Cycling

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Movements

  1. Grasp a sturdy chin-up bar with an underhand grip (or place your arms in the slings as shown). Lift into a position in which the elbows are flexed 90 degrees or less (see consideration 2). Both legs will hang straight toward floor with the feet dorsiflexed.
  2. Maintain a neutral pelvic tilt throughout the exercise. Controlling anterior and posterior pelvic tilt helps eliminate swinging, which interferes with the effectiveness of the exercise and compromises the structural integrity of the lower lumbar.
  3. Lift the right knee toward the chest (at least as high as the upper thigh), parallel to the floor. Extend the right foot out and around slightly - not a full foreleg reach but just enough to resemble a slight leg cycle action.
  4. As the right leg starts its downward motion, simultaneously lift the left knee toward the chest.
  5. The right leg and foot will move past the neutral hanging start position to a point slightly behind the body's vertical line. That is, the right hip will extend slightly. Again, mimic the leg cycle of a running stride.
  6. Continue this alternating leg cycle action for a predetermined number of repetitions or length of time.

Considerations

To increase difficulty or simply add variety, try the exercise in an inverted position: leg cycling with legs pointed toward the ceiling.

Hang Giant Walk

http://www.humankinetics.com/AcuCustom/Sitename/DAM/126/E5582_0642P_2204_ebook_Main.jpg

Movements

  1. Grasp a sturdy chin-up bar with an underhand grip. Lift into a position in which the elbows are flexed to 90 degrees or less.
  2. Lift the legs from a straight hang to an inverted position. The knees are locked and the feet and straight legs point toward the ceiling.
  3. Simultaneously drop the left leg perpendicular to the floor while the right leg returns to the start position.
  4. Steps 3 and 4 equal one repetition.
  5. Perform for a predetermined number of repetitions or length of time.

Considerations

To decrease difficulty or simply add variety, start the exercise with the legs hanging straight down and alternate bringing each leg up to parallel.

Read more from Conditioning to the Core by Greg Brittenham and Daniel Taylor.

More Excerpts From Conditioning to the Core

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