Vertical Pike Hang
The Vertical Pike Hang uses gravity to stretch the posterior chain from shoulders, through the lower back, through the back of the legs. It's a great lower back stretch, hamstring stretch, and calf stretch.
- Type Of Exercise: Flexibility
- Muscles: Hamstrings, Lats, Shoulders
- Difficulty: Beginner
- Equipment: Stall Bars
Vertical Pike Hang
![Vertical Pike Hang 1 Vertical Pike Hang Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/VertPikeHang1.jpg)
![Vertical Pike Hang 2 Vertical Pike Hang End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/VertPikeHang2.jpg)
![Vertical Pike Hang 3 Vertical Pike Hang](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/05/VertPikeHang.jpg)
- Begin standing on the bottom rung of stall bars (feet together) with your hands gripping the bar nearest waist level.
- Lean back and drop down, with straight arms and knees.
- Lower down into a comfortable stretch; do not force the pike.
- Keep straight arms and legs as you hold for time.
![Vertical Pike Hang 4 Jefferson Curl](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/jeffcurl2.jpg)
- Exercise: Jefferson Curl
- Type of Exercise: Mobility
- Muscles: Hamstrings, Middle Back, Lower Back
- Difficulty: Beginner
- Equipment: Dumbbell, Barbell
![Vertical Pike Hang 5 Bench Pike Hang](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/MN_PE8_iM_-_3.jpg)
- Exercise: Bench Pike Hang
- Type of Exercise: Flexibility
- Muscles: Hamstrings
- Difficulty: Moderate
- Equipment: Bench, Weight Plate