Moves/Slider Pikes

Slider Pikes

ID: 769

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Exercise Types:
Total Quadruped, Lower Hinge
Contraindications:
Wrist Problems
Equipment:
Sliders, Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Elbows face back, not out, to protect the elbow and shoulder joint.
  2. 2. Knees track directly under hips and hands directly under shoulders at the start.
  3. 3. Breathe into the back of the rib cage to maintain core pressure without flaring ribs.
  4. 4. Progress from stability to mobility drills only once the base position is solid.

Regression:

Perform the pattern seated or standing before transitioning to the floor-based position.

Progression:

Progress to a single-limb support: three-point bear position then dynamic movement.

Common Problems:

Head drooping — keep eyes looking down and slightly forward to maintain cervical neutral.