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Teaching a Pike Hold

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lilgymmom

New Member
Sep 8, 2008
25
Just wondering how I can teach my daughter (she is a 6 yr old, level 3) to do a pike hold. I think it will help her with many of her skills because she could use some help in the strength area. Not sure where to start.
 
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BlairBob

Guest
Pike hold as in sitting on the ground and reaching for their toes or doing it from a hang or from a support?

From a low bar she can hang and focus on holding her knees as high as possible in a tuck. Eventually work the tuck into a pike eventually.

On a set of low parallettes ( pushup bars but even books can work ) get into the L-sit with tuck legs. Tell her to push her head as high as possible so she has a long neck.

Doing laying leg lifts will help this as well.
 

lilgymmom

New Member
Sep 8, 2008
25
Pike hold as in sitting on the ground and reaching for their toes or doing it from a hang or from a support?

From a low bar she can hang and focus on holding her knees as high as possible in a tuck. Eventually work the tuck into a pike eventually.

On a set of low parallettes ( pushup bars but even books can work ) get into the L-sit with tuck legs. Tell her to push her head as high as possible so she has a long neck.

Doing laying leg lifts will help this as well.
pike hold as in sitting in a pike position on floor and lifting her entire body weight up with her arms, which are on each side of her bum (keeping the pike position the entire time!)
 
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BlairBob

Guest
Parallette Training - Volume 1

the first half of the article goes through proper progressions of an L-sit. the ability to do this on floor also requires flexibility in the pike position and strength in the hip flexors and quads and hamstrings. if the hip flexors are weak/untrained, it doesn't happen. if the hamstrings are tight, you can't lift the legs at a 90 degree angle. if your abs are weak, you can't hold your legs at a 90 degree angle.

Parallette Training - Volume 2 - The Press to Handstand

towards the end of the article, it goes over "assistance exercises". these can be used to develop the active flexibility to hold the L-sit (pike) or straddle-L (straddle-sit/straddle lever)

A simple program is test her ability and what progression she can hold. If she can hold a tucked L-sit for 10s, she should try repetitions of 5s ( non-failure ).

For total volume, you could use something that Coach Sommer does being 60s of total volume. So if her max is 10s, she would try [email protected] a piece.

There are also other programs that involve splitting up the static hold work with working the movement through a RangeOfMotion ( dynamic/isokinetic ).
 
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