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Also known as: Candle raise, Pike dragon press.

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Technique

  1. Lie down on the ground, facing up, with the arms alongside your body.
  2. Lift your legs straight up to the vertical position.
  3. Push on your arms to lift your body up, hinging at the shoulders (which stay on the ground).
  4. Keep lifting up until your hips are above your shoulders and your legs straight up, then slowly lower down to the starting position.

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Form tips

  • Do not roll yourself up: your whole back (except the shoulders) should lift straight off the ground at once, not section by section.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Abs
  • Obliques

Secondary

  • Forearms
  • Pelvis
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Calisthenics skills
Joint movements
Trunkflexion
Elbowextension
Shoulderextension backward
trains stretches

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Progressions

e01e

Advanced tuck candle flag

Intermediate
w018

Candle jump

Intermediate

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Regressions

e0cg

Tuck candle flag

Novice
e0ou

Short Lalanne pushup

Intermediate
e0c4

Supine plank lean

Intermediate
w00l

Sun salutation A

Intermediate
e08r

Wrist pushup

Intermediate
e0ub

Straddle lalanne pushup

Advanced
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