Ring Pike
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Rings
HOW TO PERFORM
- Set the rings about a foot off the floor, put the feet in them and walk the hands out into a straight-arm plank with the hands under the shoulders.
- Brace the abs so the body is one straight line.
- Keeping the legs straight, lift the hips toward the ceiling and draw the feet toward the hands until the body forms an upside-down V.
- Lower the hips back to the plank under control without letting them sag below the line.
FORM TIPS
- The hips lead and the shoulders stay over the hands. If the shoulders drift back, the legs are doing the work.
- A ring knee tuck is the same movement on half the lever. Build that first if the pike pulls the hips out of line.
TARGET MUSCLES
Primary
- Abs
Secondary
- Obliques
- Lats
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.