Moves/Slider Supine Pikes

Slider Supine Pikes

ID: 768

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Exercise Types:
Lower Hinge, Core Rotate
Contraindications:
None
Equipment:
Sliders, Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Maintain a neutral spine from tailbone to crown; avoid rounding the upper back.
  2. 2. Eye gaze is neutral — neither looking up nor cranking the neck down.
  3. 3. Engage the core before initiating any movement.

Regression:

Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Lower back rounding on the pull — cue neutral spine and brace harder before lift-off. Bar drifting forward — keep it dragging against the body.