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Instructions
- Place your feet on a plyobox and hands on the floor to form a pike position with hips elevated.
- Keep your arms straight and elbows locked throughout the movement.
- Lower your shoulders by allowing them to sink toward the floor while maintaining pike form.
- Push through your shoulders to elevate them back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core engaged to maintain a stable pike position.
- Avoid bending your elbows; movement should occur only at the shoulders.
- Control the range of motion to prevent shoulder joint strain.
Breathing Tips
- Inhale as you lower your shoulders.
- Exhale as you push your shoulders upward.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Cervical spine issues
- Wrist instability or pain
What muscles do elevated pike shoulder shrugs work?
Elevated pike shoulder shrugs primarily target the shoulders, especially the deltoid muscles, while also engaging the traps, serratus anterior, and scapular stabilizers to support the movement.
Is the elevated pike shoulder shrug good for shoulder strength?
Yes, this exercise effectively develops shoulder strength and stability by focusing on scapular elevation and control under bodyweight load, making it ideal for progressing to handstand work.
Can beginners do the elevated pike shoulder shrug?
While the movement is best suited for intermediate users, beginners can work up to it by first mastering standard pike shoulder shrugs and improving core and shoulder stability.
Do I need equipment for the elevated pike shoulder shrug?
You only need a stable plyobox or similar elevated surface to place your feet on, along with enough floor space to support a safe pike position.
How often should I include elevated pike shoulder shrugs in my training?
You can include them 2–3 times per week as part of your upper body or calisthenics-focused workouts to develop shoulder endurance and control.
The Elevated Pike Shoulder Shrug is an advanced bodyweight exercise designed to strengthen and activate the shoulder girdle, particularly the stabilizing muscles. By positioning the body in an inverted pike stance with the feet elevated on a plyobox, this variation increases the load on the shoulders without requiring external weights. The exercise enhances scapular mobility and control, which is essential for progressing toward more complex movements such as handstands and overhead presses. It is a staple in calisthenics and functional strength routines, offering a low-risk method to build shoulder endurance and structural integrity. The Elevated Pike Shoulder Shrug also helps improve posture and overhead stability, making it highly effective for athletes and fitness enthusiasts focused on upper body control. This movement is accessible to those with good shoulder health and serves as a preparatory step for inverted strength training skills. When performed consistently with proper form, it contributes significantly to shoulder strength, injury prevention, and neuromuscular coordination.