Lesson Level : 7
Pike to Drop
lesson
The Lesson
Demonstrate a pike-underbar to a drop on the far side of the railing that is head-height or greater to the mid-height rail.
Using a standard hip-height railing with a mid knee-height bar, use a pike-underbar with both legs straight to pass through the gap.
Start with both hands on top of the rail. Jump the hips up high and pike the legs straight. Now thread the legs down and through the gap onto the other side.
Crouch and pass your body through, with the arms trailing last.
Keep in a straight line and land both feet together on the ground from the drop.
You cannot sit on the mid-bar and the legs cannot touch the bar.
Repeat three times. No twisting is allowed.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the rail must be hip-height or greater on the near-side.
height.
Must be more than x1 times the height of a Knee-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the mid-rail must be knee-height or greater on the near-side.
height.
Must be more than x1 times the height of a Head-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the rail must be head-height or greater on the far-side.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing two feet.
hands.
The hands must be Pronated Grip
Details
Both hands pronated on top bar.
