Seated Pike Compression + Finger Walk Down

Creating a tight pike while leaning back enables a greater degree of compression compared to a lift directly from the floor with the chest forward. By starting with tighter compression and lowering into our best position with control you can build a greater degree of strength in a better position than otherwise possible.

Cues:

  • Rock back on your butt and lift the legs as high as possible
  • Lock the knees and point the toes
  • Walk your fingers down slowly like a crawling spider
  • Stop in your best position and fight to hold until you fail at the end

Mistakes:

  • Failing to maximize compression at the top
  • Bent knees, soft toes
  • Taking full steps, or fast steps down
  • Failing to fight to failure with maximal effort at the bottom

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