SHEER TORTURE IS about the best way of describing TRX pikes – but don’t let that put you off.
To complete a set of even half a dozen requires pretty much total body strength but therein lies the challenge.
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TRX training – or suspension training as it’s often referred to – is a brilliant way to get that total body workout and can be used to simultaneously train power, strength, endurance, coordination, flexibility and in this instance, core stability.
And when it comes to core exercises, few can rival the pike. Here’s how it’s done
Starting position Clip your feet into the loops at the bottom of the straps. Get into a good, straight plank position (straight line from ankles through knees, hips and shoulders). Don’t let those hips drop at any point (this is also a very good one for the hip flexors) as doing so will place unwanted pressure on the lower back.
Action Keeping your legs extended and your core tight, raise your bum towards the ceiling and bring your feet in towards the centre. Try and keep the movement controlled all the way until your bum reaches its highest point. Resist the urge to bend the knees.
Return to the starting position, nice and slowly. Try three sets of 10 for starters and as the weeks progress, push for 12, 15 and even 20.
Muscles worked If you don’t know by now (as you writhe and wriggle around the floor in pain) your abs will be screaming, so that’s the rectus abdominus, transverse abdominus and the obliques.
Exercise of the week: Try TRX pikes
SHEER TORTURE IS about the best way of describing TRX pikes – but don’t let that put you off.
To complete a set of even half a dozen requires pretty much total body strength but therein lies the challenge.
TRX training – or suspension training as it’s often referred to – is a brilliant way to get that total body workout and can be used to simultaneously train power, strength, endurance, coordination, flexibility and in this instance, core stability.
And when it comes to core exercises, few can rival the pike. Here’s how it’s done
Starting position Clip your feet into the loops at the bottom of the straps. Get into a good, straight plank position (straight line from ankles through knees, hips and shoulders). Don’t let those hips drop at any point (this is also a very good one for the hip flexors) as doing so will place unwanted pressure on the lower back.
Action Keeping your legs extended and your core tight, raise your bum towards the ceiling and bring your feet in towards the centre. Try and keep the movement controlled all the way until your bum reaches its highest point. Resist the urge to bend the knees.
Return to the starting position, nice and slowly. Try three sets of 10 for starters and as the weeks progress, push for 12, 15 and even 20.
Muscles worked If you don’t know by now (as you writhe and wriggle around the floor in pain) your abs will be screaming, so that’s the rectus abdominus, transverse abdominus and the obliques.
‘Whether you like combat sport or not, people enjoy it’ – Dr Eanna Falvey
Exercise of the week: Try these bicep curls to get those guns firing
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