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