Also known as: pike hold, pike handstand, handstand pike, inverted v hold

What is Elevated Pike Hold?

The Elevated Pike Hold is a bodyweight handstand variation where you lift legs into a pike, forming an inverted V and hold. It targets shoulders, core, triceps and traps and is rated easy, ideal for building shoulder stability, core tension and balance with controlled holds.

How to Do Elevated Pike Hold

  1. Set starting position: Begin in a controlled handstand with hands shoulder-width on the floor; use a wall or elevated surface for foot support if needed for balance.
  2. Lift into pike: Slowly lift hips and hinge at the hips to form an inverted V; keep legs straight, toes pointed and maintain active tension through the body.
  3. Engage core and shoulders: Brace your core, depress the shoulder blades and push through the palms to maintain scapular stability and prevent shoulder collapse.
  4. Hold with control: Hold the pike position for the target duration while breathing evenly; focus on alignment and make small balance adjustments with active shoulders.
  5. Lower safely: To exit, slowly lower the legs back down with control or return to a supported handstand setup; avoid dropping or arching the lower back.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Forearm

Description

Begin in a handstand position with hands on the floor.
Lift your legs into a pike position, forming an inverted V shape.
Engage your core and shoulders for stability.
Hold the position with control, emphasizing balance.
To finish, lower your legs back down with control.

Tips:
Gradually increase hold duration as strength and balance improve.
Maintain precise body alignment and active core engagement.
Consider using a spotter or performing near a wall, especially during the learning phase.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Elevated Pike Hold?

The Elevated Pike Hold builds shoulder stability, core strength, triceps endurance and balance without equipment. It enhances scapular control and vertical pressing mechanics while being accessible for beginners with wall or elevated support.

What common mistakes should I avoid with Elevated Pike Hold?

Common mistakes include shrugged shoulders, rounded back, bent arms, holding the breath and using momentum. Fix these by pushing through the palms, bracing the core, keeping arms straight and breathing steadily.

How can I progress or regress the Elevated Pike Hold?

Regress with wall support, feet on a lower elevation, or bent-knee pike holds. Progress by increasing hold time, reducing wall support, working toward free-standing pike handstands or adding controlled movements from the hold.