Austin Personal Training Redefined

Seated Pike Static Hold

Seated Pike Static Hold

Execution: The client will begin in a seated position with their feet together in front of them. They will then hinge forward, keeping the back as straight as possible, until they are able to place their hands around their feet and their nose touching their legs. Notes: To be in a true seated pike static hold, the client must have a great deal of flexibility. It is more challenging than a standing pike static hold, since gravity is not helping the client as much. The seated pike can scaled by having the client sit in front of a stable object that they may use to pull deeper into the stretch. It is very important to keep as much of a straight back as possible to keep added stress from being put on the vertebrae. Purpose: The purpose of this stretch is to increase the client’s flexibility in the hamstrings. Many gymnastics movement require a great amount of flexibility, so static flexibility work is needed to achieve higher quality movements. Programing: For most clients, this movement should be done after all other exercises are over, during the cool down. Static stretching is not recommended before heavy lifting, or powerful exercises. However, for clients who are only focusing on gymnastic movements, this may be used in the warm up. Variations: Variations include Standing Straddle Static Hold, Standing Pike Static Hold, and Seated Straddle Static Hold




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