Tutorials
Passing
Underbars
Lesson Level : 10
Reverse Pike
Underbars 10
lesson
1m 21s
Video Details

The reverse Pike is a gymnastics move that involves a complex technique to execute correctly. The body starts in a crouched position, and the objective is to propel the feet backwards through a gap in the apparatus while maintaining a strong posture. A small hop is necessary to lift the bum, allowing the feet to clear the bar effectively. This movement requires coordination and timing to ensure the legs can pass through without striking the shins, which can be quite painful.

Achieving success in the reverse Pike relies on practice and proper form. Getting the legs straight during the maneuver is often challenging, and beginners may need to brace themselves for the discomfort that occasionally accompanies the learning process. As one progresses, it becomes essential to elevate the hips as high as possible, positioning the body somewhat like a handstand before driving the feet back quickly and efficiently.

As with many athletic skills, repeated practice leads to improvements in execution and comfort. Over time, with determination, gymnasts can perfect the reverse Pike, transitioning smoothly through the movements while minimizing the risk of injury.

Key Points:

  1. The reverse Pike involves crouching and driving the feet back through a gap, requiring coordination and timing.
  2. Proper form and hip elevation are critical for executing the move smoothly while avoiding shin impacts.
  3. Consistent practice helps improve execution and reduces discomfort, leading to mastery of the technique.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Challenge
Follow these details to put the exercise into practice.

Using a standard hip-height railing with a mid knee-height bar, start facing away from the rail in a crouched position. Place both hands flat on the ground in front of you and perform a reverse ground cat-pass with your legs kicking up and passing through the rail behind you.

Push with the hands and pass your torso through the rail once your feet have landed through the bars.

You must not touch the railings.

Repeat three times.

No twisting in the underbar. This is a bilateral movement backwards.

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.
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.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Land on both feet at the same time.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Takeoff both feet.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
																									

														
5.799

														
okay so this is the reverse Pike and

													

																									

														
10.32

														
really can hurt the sh The Shins if you

													

																									

														
12.519

														
get this wrong but the idea would be to

													

																									

														
15.16

														
go

													

																									

														
16.439

														
backwards through the bar and through

													

																									

														
18.84

														
the Gap with the feet first so you're

													

																									

														
22.279

														
going to crouch down and then drive the

													

																									

														
25.519

														
feet through backwards so you kind of

													

																									

														
28.72

														
have to do like a little hop up first

													

																									

														
31.439

														
with the bum and then bring the feet

													

																									

														
33.399

														
through so from here I'm going to get

													

																									

														
35.879

														
close and then push

													

																									

														
39.079

														
up

													

																									

														
40.879

														
through and back and that would be the

													

																									

														
44.079

														
reverse pipe now the tricky thing is

													

																									

														
46.239

														
yeah it's hard to get the leg straight

													

																									

														
49.32

														
through and more often than not you're

													

																									

														
51.6

														
going to whack your shin which is very

													

																									

														
53.96

														
uncomfortable but the more you do it the

													

																									

														
56

														
more you realize that you get your bum

													

																									

														
58.44

														
up nice and high

													

																									

														
60.6

														
um so you're sort of doing close to a

													

																									

														
62.6

														
handstand and then you can drive those

													

																									

														
64.68

														
feet straight back nice and quick and

													

																									

														
67.04

														
you kind of get to the hip point and

													

																									

														
69.64

														
yeah that's when you can get all the way

													

																									

														
71.439

														
through push back and that's the reverse

													

																									

														
74.439

														
Pike
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:11,000
okay so this is the reverse Pike and

2
00:00:10,000 --> 00:00:14,000
really can hurt the sh The Shins if you

3
00:00:12,000 --> 00:00:15,000
get this wrong but the idea would be to

4
00:00:15,000 --> 00:00:18,000
go

5
00:00:16,000 --> 00:00:21,000
backwards through the bar and through

6
00:00:18,000 --> 00:00:24,000
the Gap with the feet first so you're

7
00:00:22,000 --> 00:00:28,000
going to crouch down and then drive the

8
00:00:25,000 --> 00:00:30,000
feet through backwards so you kind of

9
00:00:28,000 --> 00:00:32,000
have to do like a little hop up first

10
00:00:31,000 --> 00:00:35,000
with the bum and then bring the feet

11
00:00:33,000 --> 00:00:38,000
through so from here I'm going to get

12
00:00:35,000 --> 00:00:40,000
close and then push

13
00:00:39,000 --> 00:00:44,000
up

14
00:00:40,000 --> 00:00:45,000
through and back and that would be the

15
00:00:44,000 --> 00:00:49,000
reverse pipe now the tricky thing is

16
00:00:46,000 --> 00:00:51,000
yeah it's hard to get the leg straight

17
00:00:49,000 --> 00:00:53,000
through and more often than not you're

18
00:00:51,000 --> 00:00:55,000
going to whack your shin which is very

19
00:00:53,000 --> 00:00:57,000
uncomfortable but the more you do it the

20
00:00:56,000 --> 00:01:00,000
more you realize that you get your bum

21
00:00:58,000 --> 00:01:02,000
up nice and high

22
00:00:60,000 --> 00:01:04,000
um so you're sort of doing close to a

23
00:00:62,000 --> 00:01:06,000
handstand and then you can drive those

24
00:00:64,000 --> 00:01:08,000
feet straight back nice and quick and

25
00:00:67,000 --> 00:01:11,000
you kind of get to the hip point and

26
00:00:69,000 --> 00:01:13,000
yeah that's when you can get all the way

27
00:00:71,000 --> 00:01:17,000
through push back and that's the reverse

28
00:00:74,000 --> 00:01:17,000
Pike