T Nation

Hanging Pikes With ABBH

I finished WM two weeks ago and am getting ready to start ABBH tomorrow. Are hanging pikes as difficult as they look?? I’ve never done them and am questioning whether or not I’ll be able to get 5x10. Thanks.

Just try them!

The real question is… how do you get your legs up on the bar in the first place lol

… no seriously…

I was able to get something like 10,10,8,8,6 for my 5 sets. I reached failure on my third set (which is bad) but I didn’t see any other way of reducing the resistance. Maybe keeping my knees tucked more instead of having my legs straight out.

I do like them, I just can’t do enough to complete 5X10 yet, but I’m getting better.

I never did much direct ab work until I started doing Chad’s routines. I was too lazy to work my abs into my own routines.

The looks of wonder and disbelief I get when doing hanging pikes in my gym definately are a steepening incentive…

[quote]gottatrain wrote:
I finished WM two weeks ago and am getting ready to start ABBH tomorrow. Are hanging pikes as difficult as they look?? I’ve never done them and am questioning whether or not I’ll be able to get 5x10. Thanks.[/quote]

They are easier than they look but feel somewhat awkward at first. IMO, the best method would have been to get a feeling for the exercise prior to starting ABBH and to slowly build up work capacity. Anyway, give it a try. I recall Chad saying that it is also possible to perform them lying on the floor if one’s core strength isn’t sufficient to complete the reps doing the hanging version. Hope this helps.

I actually just got back from the playground with my little boy and tried a few. They are definitely different. I don’t think I’ll be getting 5x10 anytime soon, though. It’s almost impossible to stay strict with them, especially on the way back down. I think grip strength plays a pretty big role in these too, doesn’t it?

One more question…I found myself starting to pull myself up with my upper body instead of forcing my pelvic area/core to do most of the work. I mean, aren’t they supposed to be like a suspended reverse crunch?

[quote]gottatrain wrote:
I actually just got back from the playground with my little boy and tried a few. They are definitely different. I don’t think I’ll be getting 5x10 anytime soon, though. It’s almost impossible to stay strict with them, especially on the way back down. I think grip strength plays a pretty big role in these too, doesn’t it?

One more question…I found myself starting to pull myself up with my upper body instead of forcing my pelvic area/core to do most of the work. I mean, aren’t they supposed to be like a suspended reverse crunch? [/quote]

Yea, I started to feel it in my lats/rear delts a bit too. I don’t think that’s too much of a problem because your abs/core are going to be doing the majority of the work, especially on the way down.

I also had gripping problems. Twards the end of my sets, I always picture myself falling on my neck when my shins are at the bar.

This isn’t the only excersize where my grip strength (or lack of it) has gotten in the way, so I’m starting to add some grip work now.

You might also be able to substitute hanging knee raises with a dumbbell between your feet, and crunch your body up a bit. Just for the higher rep days until you can get more pikes in.

Or do the hanging pikes until you’re close to failure, then finish off with knee raises.

Thanks SWR, that’s a good idea.