Exercise library / Core
Suspension pike
Core · Suspension trainer
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Abs, Hip flexors.
Secondary: Front delts.
What it is called elsewhere
- Norsk Pike (slynge)
- Svenska Pike (slingtränare)
- Dansk Pike (slynge)
- Deutsch Pike (Schlingentrainer)
- Español Pike en suspensión
- Italiano Pike in sospensione
- Português Pike em suspensão
- Русский Пайк в петлях
- Français Pike (sangles de suspension)
Related core exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.