Front Pike Roll
In this lesson you will learn how to do a front pike roll
in artistic gymnastics. The front
pike roll is a front roll
where you keep your legs straight (knees fully extended). The pike position is basically a double leg stretch. That's why you should
stretch this position before you practice the gymnastic
front pike roll. Once you can do the front pike roll,
do a handstand followed by
Find more gymnastics skills at artistic gymnastics
- Extend your arms overhead and look
like if you were going to do a gymnastic handstand.
Raise your finger tips as high as you can and fully
extend your knees.
Keep your abdominals tight - Don't hollow your back. The shoulders are next to the
ears and the legs are closed.
- Lean forward and move your upper body, your arms
and your head as one unit. Don't bend your elbows or your shoulders. At this point you only bend your hips and your knees a little. Keep your arms and your trunk aligned at least until you reach horizontal
- Then extend your legs and your ankles and plant
your hands about one body
length from where you stand. Keep your abdominals tight and extend your elbows.
For a short moment your legs parallel to the floor.
- Round your back,
contract your abdominals and bring your legs closer
to your trunk. Your knees and your ankles have to remain fully extended and your
body is flexed at the hips. => Pike Position. Now bend your elbows and roll over your back. Don't forget to bring your chin to your chest as you roll. Don't let yourself fall.
- Keep rolling and extend your arms forward, so
that your wrists are next to your knees.
This part of the roll is pretty fast.
- From now on, you use your abdominal strength to keep your legs close to your upper body.
Roll forward and plant your hands before you heels
touch the floor. You can do this with the arms fully extended or with bent
arms. Both variations are ok. However, when you plant your hands, your
wrists should be next to your knees or even further forward. The extended-arm-variation is harder and looks better, but I recommend you try this with bent arms first.
- Push your hands down and plant your
feet (knees and ankles fully extended). Don't open up yet. The further you lean forward, the easier will be to stand up.
- Use the momentum from the roll to stand up and throw
your arms forward to bring your center of gravity in front of your body. Knees and elbows remain
- Stand up and extend your arms overhead.
The beginning and the end of the gymnastic
front pike roll are exactly the same. Raise your finger tips as high as possible and extend elbows & knees. Look straight forward.
Align your legs, your upper body and your arms.
- Before you learn the gymnastic front pike
roll, you should
lean the how to do a normal front roll
and stretch your
pike position sitting on the floor. Also practice the pike planche -> push your hands down and
lift your legs with the strength of your abdominals.
- Try the gymnastic
front pike roll
on mats first.
It is very important that you shift your center of gravity forward when
you stand up. Keep your head close to your shins and move your arms forward.
- If it's still very hard to get back up, try to roll downhill.