My wife and I are heading into week 9 of the Military Fitness Program. I can't seem to find anything in the exercise library about how to do the Suspended Pendulum with Pike. Any help would be greatly appreciated. Thanks, Dave

Ahh the fun really gets going now 

Congratulations. You've done a bunch of work already. The suspended pendulum with pike involves a piking action at the apex of each pendulum swing.

• Swing through the middle of the movement in the normal position
• As you swing toward the apex, pike up with your tail bone pointed in the direction of the swing 
• Release the pike as you come back to the middle and repeat the pike on the other side of the swing
• Do not allow any "sagging" of the hips through the middle of the action as this will put stress on your lower back
  

I hope that this helps

Keep up the great work!

Great! Thanks so much for the help Fraser. We're really enjoying the program and noticing quite a difference in our fitness levels.

Dave,

 Sorry, I just noticed that Fraser replied before I did. As expected, he did a much better job of explaining it. Good luck!

Man, that exercise is wicked.  It definitely takes some concentration and serious core strength.  For an even more challenging progression, try swinging side to side three times, then "holding" the pike for a one or two count before continuing.  It takes a LOT of strength and focus to hold stop your momentum and hold that pike. 

I just saw that Fraser and Amy just described this progression on another thread; looks like it's popular!