Seated Pike Compression

How to perform it

1. 1Preparation and positioning. Sit on a level surface with enough space to lift the legs and place the hands beside the thighs.
2. 2Starting position. Sit tall with knees straight to the chosen standard, legs together, and hands pressing lightly into the floor.
3. 3Concentric phase. Press down through the hands and lift the heels without leaning backward or bouncing the legs.
4. 4End position. Reach the same height or body-line marker without neck strain, momentum, or a change in knee/hip position.
5. 5Eccentric phase. Lower the heels with control without collapsing the seated posture.
6. 6Breathing and bracing. Use short controlled breaths and stop before breath-holding or cramping forces compensation.
7. 7Valid rep. A rep uses the same lever, range, and contact points, with no kick, bounce, neck pull, or unplanned support.

Common mistakes

• Losing wrist–forearm alignment

  Fix: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Fix: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Fix: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Fix: Lower under control to a fixed marker and reverse without rebound.

Safety

• Use only a pain-free overhead range you can control; current shoulder symptoms or marked side-to-side loss of motion require individualized assessment rather than forcing the textbook position.
• For adolescents, older beginners, or anyone new to this movement, progress by technical competence and use qualified supervision rather than age-based loading targets or forced maximal attempts.

Progressions & alternatives

• regressionBent-knee Seated Compression— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Seated Pike Compression.
• progressionL-Sit— Increase load, range, instability, or skill demand after Seated Pike Compression is repeatable through the planned volume with reserve and no technique drift.
• alternativeHanging Knee Raise— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Seated Pike Compression is impractical or poorly tolerated.
• prerequisiteV-Sit— Use stable performance of Seated Pike Compression as one prerequisite before introducing the more demanding referenced skill; it is not the only readiness criterion.