Slow Weighted Double Pike 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
None
Execution
Isolation
Force Type
Core
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Slow Weighted Double Pike" exercise is a challenging abdominal movement designed to specifically target the abs. This exercise involves using a band for resistance while performing a double pike motion in a slow and controlled manner. The primary focus is on engaging the abdominal muscles to lift the legs and torso simultaneously, creating a pike position. By incorporating a slow tempo, individuals can enhance muscle activation and control throughout the movement, leading to greater strength and stability in the core. This exercise is effective for building abdominal strength and improving overall core stability.
How to Perform
Begin by securing a resistance band to a sturdy anchor point, such as a pole or a door frame, at a height that allows for tension when fully extended.
Stand facing away from the anchor point and hold the handles of the resistance band in each hand, palms facing inward towards your body.
Step forward to create tension in the band, ensuring that there is enough resistance to challenge your abdominal muscles throughout the exercise.
Stand with your feet hip-width apart, keeping a slight bend in your knees to maintain stability.
Engage your core muscles to stabilize your spine and pelvis, ensuring proper alignment throughout the movement.
Inhale deeply, then exhale as you simultaneously lift both your legs and torso towards the ceiling, forming a pike position.
Keep your legs straight and together as you lift them, aiming to bring them as close to parallel with the floor as possible.
At the same time, lean your upper body forward, reaching your hands towards your toes to enhance the pike position.
Pause briefly at the top of the movement, focusing on contracting your abdominal muscles to maintain control and stability.
In a slow and controlled manner, lower both your legs and torso back to the starting position, resisting the pull of the resistance band to maintain tension throughout.
Repeat the movement for the desired number of repetitions, maintaining proper form and control with each repetition.
Remember to breathe rhythmically throughout the exercise, exhaling as you lift and inhaling as you lower back down.
To increase the intensity of the exercise, you can adjust the resistance by using a band with higher tension or increasing the number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Secure the band to a stable anchor point and stand facing away from it.
Hold the band handles with palms facing inward towards your body.
Step forward to create tension in the band, ensuring resistance for the abs.
Maintain a hip-width stance with knees slightly bent for stability.
Engage core muscles to stabilize spine and pelvis throughout the movement.
Inhale, then exhale as you lift both legs and torso simultaneously.
Aim to achieve a pike position by lifting legs towards the ceiling and leaning upper body forward.
Keep legs straight and together, reaching hands towards toes to enhance the pike.
Pause briefly at the top to engage and contract abdominal muscles.
Lower legs and torso back down slowly and under control, maintaining tension in the band.
How Not to Perform
Avoid using excessive momentum to lift the legs and torso, as this can diminish the effectiveness of the exercise and increase the risk of injury.
Do not arch the lower back excessively during the movement, as this can strain the lumbar spine. Keep the core engaged to maintain a neutral spine position.
Avoid swinging the arms or allowing them to lead the movement, as this can shift the focus away from the abdominal muscles.
Do not hold your breath. Remember to breathe steadily and rhythmically throughout the exercise to oxygenate the muscles and maintain proper form.
Avoid hyperextending the neck or straining the shoulders. Keep the neck relaxed and the shoulders away from the ears to prevent tension buildup.
Do not rush the movement. Focus on performing each rep with deliberate control and precision to fully engage the abdominal muscles.
Avoid letting the resistance band snap back quickly at the bottom of the movement. Control the descent to maintain tension and prevent jerky movements.
Do not neglect proper warm-up and stretching before performing the exercise, as this can increase the risk of muscle strains or other injuries.
Avoid using a resistance band that is too heavy or provides excessive tension, as this can compromise form and lead to compensatory movements.
Do not sacrifice range of motion for the sake of lifting heavier resistance. Focus on quality over quantity and aim for full extension and contraction of the abdominal muscles with each repetition.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
