By Brian Diaz
The ab pike is one of the most performed exercises on the suspension trainer. It is also one of the most wrongly done exercises on the suspension trainer. Often, people complain of low back pain and more in their hip flexors than in the abdominals. I’ll try to talk you through the steps of the ab pike and how to avoid some of the mishaps that I see in the clinic without supervision.
Start with your feet in the straps, kneeling and facing away from the trainer. Place your hands out in front of you and then come up so they are directly underneath you, about shoulder-width in a push-up position. Try to hold a good plank with the abs engaged and nothing sagging in the low back by drawing the belly button in to level the pelvis. Try, also, to not let the shoulder blades sag and try to keep the upper body quiet. From this position, pulling from the abs, lift the pelvis upward toward the ceiling into the pike position. Hold this position slightly before returning to the plank push-up. Repeat as many as you can with the techniques above and stop if there is any break in form.
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Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at ExperienceTheEdge.com for more exercise ideas.
