Pike Press Progression with Little T
1)Weighted deficit pike stretch: Relaxing and letting the weight do the work for you. Hinge at the hips and compress as much as possible into the pike stretch. Hold for 15-20 seconds
2)Band assisted floating pike: Shifting the weight into your hands and pushing up in your shoulders aim to keep your feet at forearm level and not letting the band lift you too high. Make sure arms stay straight through the entire hold and that you are actively trying to keep your legs close to your arms. Hold for 5-10 seconds.
3) Pbar pike roll-ups: Keeping the arms straight and squeezing your core so you have control on the way down land in an L-sit and then roll-up back to the starting position. Think of rolling up so your low back/bum are headed towards the ceiling rather. Reps: 5-8 (can also be done band assisted if needed OR just roll up as high as you can)
4)Box assisted zombie press: Starting with slightly rounded shoulders and tight core begin to pull yourself to the edge of the box and press up to handstand. Focus on using your lats for the pull and then push up and squeeze your core as legs start to lift for the pike press. If the full press is to hard you can regress this to pulling to an L-stand. Reps: 3-5
Biggest tip: Pike press is the hardest press variation as it requires the most strength and flexibility. While practising your drill work make sure that your arms stay straight and focus on maintaining a tight core through the entire movement. This is important through all press work but especially with pike press maintaining compression and core activation is crucial for success.
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