- [Camera Woman] Action.
- In this video we're gonna teach you
how to do a pike pushup, which is...
In this video I'm gonna teach you
how to do a pike pushup which is a
calisthenics progression towards a hand stand pushup.
Now make sure you stick around right to the end
because I'm gonna show you a way that you can
cheat this and get into it if you
can't do any reps at all.
It's a really good tip, so...
In this video I'm gonna teach you how to do
a pike pushup which is a calisthenics progression
towards a full hand stand pushup.
Now a lot of people can't even
do one rep of this exercise, so make sure you
stick around right to the end,
because I'm gonna show you a wicked hack
to get you into your first rep.
All that and more coming up.
- [Narrator] Gym that teaches people how to move instead
of just exercise because we believe that health
is about performance and not just body image.
- Okay now we're into the pike pushup
so we're really starting to get
into some cool calisthenics movements now,
and Richard's gonna start in a pushup position,
and then he's gonna walk his hands back towards his feet
as close as he can get them.
Now this requires flexibility of course,
so the more flexible you are the easier this'll be.
From here he's gonna bring his head down to here.
And then push straight back up.
Now you won't see this from this angle
but we'll show you in a minute, just do a couple reps,
he's squeezing his elbows in as tight as he can.
From this angle what I want you to look at is when
he comes up look how he pushes his head and shoulders back.
That is critical, so and take note as well
how he's up on his toes.
Do one more rep Richie.
So he's up on his toes, watch how he pushes his head
and shoulders back towards his knees, perfect thanks mate.
Okay, so it's really important there's a couple of things
here so, you wanna have your index finger facing forward,
and you want your index finger about what's called
the chromium process width apart,
which is the bony outcrop on the shoulders.
Its basically where your hands sit like this,
and you bring your hand forward like that,
keep the index finger where it is,
turn the hands, and then splay the fingers out from there.
Don't be like this, that's really really bad.
Don't let your fingers come in like this,
and you can do this, that's okay,
if you've got, if it hurts your wrists when you do it
when you go down, if you get pain in the wrist,
turn your hands like that that's okay.
The only problem with that is that it doesn't
translate well when you're doing
a free standing hand stand pushup because
your hand stand is done like this and then it means
you have to turn your hands if you want to do the reps,
so its good to keep your hand like this.
And then besides that, where you've got your hands here,
your head makes like a triangle position, okay,
and the reason why you do that is because
when you go down in a hand stand pushup,
keeping the elbows in and bringing the head forward,
it creates a little bit of a forced triangle
that keeps your balance better.
If you just go straight down and your elbows go out,
there's not as much room to balance
forward and backward so that's why we wanna do that.
And let's have a look from the front angle Richie.
Just put your hands a tiny bit closer together
just 'cause that's how I just explained it.
Now what I want you to look at from this angle
is the way that his elbows squeeze in.
Let's have a go, when you're ready Richie.
See the elbows they're squeezing in,
that's very very hard to do, your elbows
are going to want to flare out, but one more rep,
you've gotta squeeze them in.
Awesome thanks mate.
Now a few pointers with this.
I was just thinking yeah Richie can get out for this.
I'll give the pointers.
- [Camera Woman] Okay.
So a few pointers with the technique for the pike pushup.
The further your feet are forward,
the harder it's going to be but that is what your goal is.
So it may be like at a basic level
if you're finding this really really hard,
what you can do, you can do it maybe back from here
and you can do your pike pushups like this,
and at a really basic level,
if you need to really regress this,
what you can do is kind of start almost in a pushup position
watch my back, I'm gonna hollow my back out,
and just try and bring my head down to the ground like that,
and then back up, so hollowing out my spine,
head down to the ground, and back up.
What I mean by hollowing out my spine is,
I'm doing this I'm really crunching my stomach over,
engaging my abs so that I'm trying to replicate
that feeling of a pike pushup by bringing my head forward
rather than replicating the feeling
of just a regular pushup.
The next thing is learning how to use eccentrics, okay
and there's a great video that's in this course
of how you use eccentrics to progress technique
if you can't progress so watch that video,
and you know you'll use your eccentric repetitions
to be able to bridge that gap between
not being able to do any of these at all.
And that is the pike pushup.
Thanks for watching.
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(laughter)
- (mumbles)
- This is street fighter compliant.
This is guile mate, alright ready?
- It's Gail
- Gail
- As those boys may say.
- Alright.
- [Camera Woman] Action.
- Now we're on to...