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Pike Handstand

The Pike Handstand is a variation of the pike press handstand, in which the athlete focuses specifically on the core and shoulder girdle strength needed to hold the weight of their legs at a 90˚ angle while in a handstand.

  • Type Of Exercise: Skill
  • Muscles: Shoulders, Trapezius, Middle Back, Abdominals
  • Difficulty: Advanced
  • Equipment: Body Only

Pike Handstand

  1. From a controlled and properly aligned free handstand, slowly pike your legs down until you have a 90-degree bend at your hips.
  2. Keep your legs tight and straight and hold this position.
  3. Your body must show a single, straight line from your hands, through your shoulders, and up to your hips.
  4. The only bend in your body should be the pike at your hips.
  5. Holding your legs so far forward of your body's center of mass puts a tremendous strain on your trapezius muscles.
  6. This will cause your shoulders to collapse and pike if strong enough protraction is not maintained.
  7. Hold for time.
  • Exercise: Tuck Handstand
  • Type of Exercise: Skill
  • Muscles: Shoulders, Trapezius, Middle Back, Abdominals
  • Difficulty: Advanced
  • Equipment: Body Only
  • Exercise: Block Run
  • Type of Exercise: Skill
  • Muscles: Shoulders, Trapezius, Middle Back, Abdominals
  • Difficulty: Advanced
  • Equipment: Handstand Blocks