Pike Hold

Explanatory Video

Description

Start in a plank position. Walk your feet toward your hands while keeping your legs straight and your hips high in the air, forming an inverted 'V' shape. Your hands should be shoulder-width apart, pressing firmly into the ground. Focus on pushing through your shoulders to create a straight line from your wrists to your hips. Keep your head between your arms, looking back towards your feet. Engage your core and hold this position while maintaining tension throughout the upper body.

Difficulty & Category

Beginner
Isometric

Affected Muscles

Deltoid (Anterior)
Triceps Brachii
Trapezius (Upper)
Rectus Abdominis
Hamstrings

Body Areas

Shoulders
Arms
Back
Core
Legs

Equipment

Other

Progressions

The Back to Wall Handstand is an excellent exercise for building upper body strength and improving balance. To perform this exercise, start by standing with your back against a wall. Kick your legs up while keeping your core engaged and your body straight. Ensure that your hands are shoulder-width apart and firmly planted on the ground. As you ascend, focus on pushing through your shoulders and keeping your head neutral. Hold the position for as long as you can, maintaining control and stability. This exercise primarily targets the shoulders, triceps, and core, making it a great addition to any strength training routine.
Isometric
Intermediate

Similar Exercises

The Chest to Wall Handstand is an isometric exercise that focuses on building strength and balance in the upper body and core. To perform this exercise, start by facing a wall and place your hands shoulder-width apart on the ground, about a foot away from the wall. Kick up into a handstand position with your chest facing the wall. Keep your body straight and engage your core to maintain balance. Your toes should lightly touch the wall for support. Hold this position for the desired amount of time, focusing on keeping your shoulders active and your body aligned.
Isometric
Intermediate
Skill
A dynamic exercise starting in a plank position and walking the feet up a wall while walking the hands closer to the wall, transitioning into a handstand position. Great exercise for learning to handstand while building strength an getting used to being upside down.
Dynamic
Intermediate