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Pike Compression & Leg Lift Conditioning: Bars Drill

Pike Compression & Leg Lift Conditioning is a beginner-level uneven bars drill that works on hit apparatus, low cast angle and pike in body. Build the hip flexor and core compression that lets you cast higher and bring the legs up quickly without touching the bar.

Quick facts

Event
Uneven Bars
Difficulty
beginner
Equipment
low bar, mat
Time per round
about 5 minutes
Muscles
Hip Flexors, Core, Forearms, Shoulders, Quadriceps

How to do Pike Compression & Leg Lift Conditioning

  1. Hanging Knee Raises

    Hang from the bar with active shoulders and lift the knees to the chest without swinging. 10 reps.

    Cues: Active shoulders · No swinging · Slow down

  2. Hanging Leg Lifts

    Lift straight legs toward the bar as high as you can with control. 8 reps.

    Cues: Legs straight · Toes pointed · Control the lowering

  3. V-Ups

    Lying on the floor, lift arms and legs to meet in a pike. 15 reps.

    Cues: Straight legs · Reach past the toes · Lower slowly

  4. Seated Pike Lifts

    Sit in pike with hands beside the knees and lift the heels off the floor. 3 sets of 10.

    Cues: Lean forward · Lift from the hips · Knees straight

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Straddle & Pike Compression Drill” by SHIFT Movement Science and Gymnastics Education, on YouTube (opens in a new tab)

Common questions

What does Pike Compression & Leg Lift Conditioning help with?
Pike Compression & Leg Lift Conditioning targets hit apparatus, low cast angle and pike in body. Build the hip flexor and core compression that lets you cast higher and bring the legs up quickly without touching the bar.
What level is Pike Compression & Leg Lift Conditioning for?
Stickd rates Pike Compression & Leg Lift Conditioning as a beginner drill. It is part of the progression for Kip (typically Level 4-5), Cast Handstand (typically Level 5-6) and Stalder Circle (typically Level 7-8).

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