Ring Elevated Deficit Pike Push-Up

Ring Elevated Pike Push-Up from Deficit

- A sturdy box or platform
1. Setup:
- Adjust the gymnastics rings to a height where they can be suspended above a sturdy platform or box.
- Ensure that the box is stable and can support your body weight.

2. Positioning:
- Stand on the box with your feet shoulder-width apart.
- Grab the rings with an overhand grip, ensuring your arms are fully extended and your body hangs down.
- Lean forward slightly and walk your feet back to create a sloped position, similar to a downward dog in yoga. The aim is to form a straight line from your hands to your hips.

3. Starting Position:
- Your body should be in a pike position, with your hips raised towards the ceiling and your head facing downward.
- Keep your core tight and your legs straight, ensuring you maintain balance.

4. Execution:
- Lower your head slowly towards the ground by bending your elbows out to the sides.
- Go as low as your flexibility allows, ideally aiming for your head to be close to the ground without touching it.
- Focus on keeping your back straight and your hips elevated throughout the movement.

5. Return:
- Push through your palms to extend your arms and return to the starting pike position.
- Squeeze your shoulder blades together as you press up.

6. Repetitions:
- Perform 5-10 repetitions, allowing a short rest between sets as needed.

Tips

- Make sure to engage your core throughout the exercise to maintain stability and prevent sagging in the lower back.
- If you feel any strain in your shoulders or neck, reduce the depth of the push-up or decrease the incline by adjusting the ring height.
- Gradually increase the difficulty as you build strength and confidence in your movement.