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Seated pike lifts

3 sets of 10 straight-leg lifts, 1 s hold, 1 min rest.

Slot
Strength
Focus
Stability
Time
6 min
Intensity
Moderate
Injury risk
Low
Intervals
3 rounds, 1:00 rest
Equipment
Floor space

How to do it

Sit on the floor with your legs straight together and your hands on the floor beside your knees (further forward makes it harder). Sit tall and lift both heels a few centimeters off the floor using only your hip and thigh muscles, hold 1 second, and lower. Do 10 reps, 3 sets, with 1 minute rest. Trains the compression strength you need to bring your feet up high on steep walls.

Who it’s for

Compression and getting your feet high on steep ground. It’s a small, specific movement that targets the hip flexors climbers actually use.

Common mistakes

  • Bending the knees. Straight legs, even if the heels barely leave the floor.
  • Slumping. Sit tall. A rounded back takes the hip flexors out of it.
  • Pushing with the shoulders. Hands are there for support. The lift comes from the hips.
  • Hands too far back. Beside your knees, or further forward as you get stronger.

How to progress

Move the hands further forward, which is a surprisingly large jump. After that, add a light ankle weight rather than more reps, and keep the one-second hold at the top.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.