Weighted pancake stretch. Oct 30, 2025 · Start your upper body lift day with a full body mobi...
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Weighted pancake stretch. Oct 30, 2025 · Start your upper body lift day with a full body mobility routine that includes banded shoulder IR, weighted pec fly iso, prone shoulder ER, cable pancake good mornings, elevated pigeon stretch, wall assisted MB J-curls, and mogo stick shoulder rotations. Rather, the goal is to show you ways to restore or increase your range of motion to enhance daily function and performance, especially if it’s I can feel that area particularly tense in the side pancake stretch (pancake and lean forward and to the side bringing the right shoulder towards the floor and the right arm towards the left foot), and more generally in movements combining torsion and flexion, I am not particularly tight in other movement in isolation. It's also a great testament to your general athleticism if approached correctly. However, don't get over-excited and add load at the expense of form. Weighted oblique stretches for oblique flexibility Seated weighted pancake stretches (holding weight behind you) for pancake flexibility and shoulder extension flexibility. The Weighted Side Pancake Twist is a great mobility drill to strengthen and stretch the oblique muscles. The pancake stretch is a flexibility exercise that primarily enhances flexibility in the hips, groin area, inner thighs, and hamstrings. Discover the importance of mobility training and exercises in your 2. com. If not, go back to a bent hurdler variation. The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. The Weighted Pancake Side is an advanced mobility drill for strengthening and stretching the obliques, working the oblique sling, and the rotator cuffs. It can take some time for these muscle groups to lengthen as it is easy to reach your threshold quite quickly and they can be sensitive. Seated good morning Jefferson Curl Weighted Butterfly". Stretch hamstrings, inner thighs, and lower back!Optional Equipment A yoga block or pillo Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Feb 3, 2022 · You should feel a stretch in the upper obliques and lats. A full pancake requires these muscles to be flexible as well as the hamstring and adductors that are often targeted in many other pancake stretch variations. 6K subscribers Subscribed In this video, I'm going to show you how to get a perfect pancake stretch and why you shouldn't worry too much if your back gets a little arched. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Begin with hip opening and stretching exercises such as the weighted Pancake, going from an “active stretch”, to an “inactive” stretch. More See full list on journeytomobility. Photo used with permission, by Jeremy O’Sullivan I've been using this protocol with some exercises to improve the pancake position (weighted horse stance squats, butterfly stretch with weights on knees, weighted cossack squats, straddle good morning, and weighted pancake raises). nhạc nền - 陈清玉 - Ника. what helped me a lot was doing active loaded stretching, say weighted straddle stretches standing on a bench or two separate boxes. On the Master the Pancake program I demo a standing between two benches (wedged in the corner of a room) standing Kettlebell weighted pancake stretch—it's brilliant (both bent and straight leg versions). 211 likes, 3 comments - alyonaaabelyaeva on February 5, 2026: "3 drills to get a pancake stretch 3 x 10 circles 2 x 10 lean forward 2 x 10 weighted leans (10lb or 4. Keep your legs straight, fold your trunk down and don’t curve your back too much. Whether you're a beginner or an experienced practitioner, mastering this stretch can be challenging. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts. The objective is to reach the ground with your forehead. 2659 Likes, 29 Comments. Try sitting on a bench or a box and focus on keeping your back strong and straight, whilst you hinge over as far as you can. 🔓 Unlock your flexibility with my full-body routine - https://fitnessfaqs. Mar 10, 2019 · 15 Minute Pancake Flexibility Routine 10 March 2019 This routine has a slightly different focus to the other follow along routine s I have created before as it focuses solely on the pancake. Modern life is wrecking our hips and hamstrings. @andrea. Sep 15, 2025 · Pancake targets the adductors and inner hamstrings. It can easily be modified for less-flexy students by elevating the hips (sitting on yoga blocks, or even a chair), and for more-flexy students by starting with blocks between feet and the wall to allow more room to lean forwards. The pancake fold or straddle stretch is another one of the more sought-after advanced flexibility positions. You will also want to be very The Weighted Pancake Side to Side is a great mobility drill to strengthen and stretch oblique muscles. Everyday Health inspires and empowers people to live their healthiest lives, every day, through trusted, medically reviewed information and expert health advice from the nation's leading Aug 9, 2025 · Weighted Pancake: Holding a light weight (e. Partner-Assisted Pancake: With a trusted and knowledgeable partner, lie on your back in a straddle. Jun 30, 2024 · Setting Expectations Before diving into the exercises, I want to set 2 expectations for this blog: First, I am not going to show you how to do the front splits, side splits, a full pancake, or any other extremely impressive displays of flexibility. Follow me on instagram and check out my app for programs and more detailed instruction utilizing my training methodology. Many people just go through the motions when they stretch. While it does stretch the groin, inner thighs, and hamstrings, it also requires active engagement through the groin. This tutorial will guide you from beginner variations to the advanced full pancake flexibility. May 30, 2024 · 8,844 likes, 227 comments - natalia_aurora on May 30, 2024: "How to become Strong & flexible By adding a weighted load to your stretches and mobility exercises, you’ll be able to build flexibility through strength in a fast manner This pancake stretch with extra weight has become my new favorite mobility exercise! Save for later and tag someone who needs to try this! I post new mobility Feb 19, 2025 · The Jefferson curl can be a great exercise for strengthening the back and improving spinal flexion mobility based on your goals. com Jan 20, 2026 · How to pancake / Wide leg stretch Largely, we are stretching the adductors here which can be very tight if you have a background in various sports such as running, skiing, horse riding etc where these are active and contracted. Great exercise that combines strength with flexibility training. We would like to show you a description here but the site won’t allow us. My goal for this series to help those of you who have specific Flexibility Jan 24, 2016 · Before and After Squat Results Benefits of doing Squats There are so many benefits to doing squats and one of the best reasons is that it works your whole body To achieve a stretch with the perfect balance of flexibility, strength, control, and awareness, this fitness enthusiast performs a variation of the pancake stretch Went to play in a friends garage - squat rack, Oly bar and Oct 16, 2022 · Weighted Pancake Stretch 丹 One of the best for healthy flexible hips, compression strength and splits TIPS Elevate your position if you cannot do it on the floor or replicate the same motion in No description has been added to this video. Start by sitting on the floor and spread your legs as far as tolerable while keeping the knees straight. You will also want to be very . au/sign-up-pageFeeling stuck in your movement training / practice?Or just n Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. By making the stretch active, the hip joint is strengthened and reinforced. 3 kg) save to try later". Improve flexibility, strength, and mobility for better results in training and competition. more Oct 12, 2014 · the pancake-progressions are covered in foundation and handstand2 in detail so i cant really say much about that. Dec 7, 2022 · I particularly like this variation on the “traditional” straddle pancake because it makes it incredibly hard to “cheat” the stretch by rounding your back. Butterfly Stretch The butterfly stretch is perfect for loosening up tight hips and groin muscles, which can inhibit your ability to do the pancake stretch. You can download a free PDF sheet summarising the routine if you need an offline reminder, just click the button below. faridherrera. Sep 8, 2025 · Découvrez comment améliorer votre pancake stretch avec cette progression simple et efficace. so i’m pretty sure this happened in a weighted pancake stretch i was doing a couple months ago. 5kg) save to try later". Straddle pancake good mornings can be done with body weight as part of your skill-specific warm up routine, or with heavier weights (dumbbells, weighted plates, etc) as a conditioning exercise later in your practice. Nov 18, 2024 · Reach your hands toward the floor or your legs. Like any high level skill, it requires patience and proper instruction so as to prevent injuries and ensure success. i didn’t feel anything during or after but the pain… Feat @Zack Here’s 4 stretches you can do with weights to increase your upper and lower body flexibility! Weighted pancake stretch. Aug 22, 2019 · The tailor pose is a deep hip stretch that can be used to improve both pancake and middle split mobility. I would typically hold the isometric for 30-90seconds while trying to sink deeper into the stretch. Firstly, do not fuck with weighted pancakes until you get full ROM to do a real pancake stretch with your chest to the ground static for at least 30 seconds or a minute, and ideally with little to no warmup. Mar 1, 2023 · Home › Flexibility Pearls › Pancake Stretch: Everything you ever wanted to know about this forward bend in straddle position also known as Kurmasana or the Tortoise Pose in Yoga. a lot of kelly starret material is also really good (in my opinion at least, i know there are Enhance performance with effective ATG stretches for athletes. Cela vous aidera à obtenir une pancake plus plate et plus solide. Restrictions here will limit squat depth and can lead to lower back/knee pain. If the athlete cannot fully extend the leg due to a lack of mobility, then going back to a bent leg hurdler variation is advised. Jan 20, 2026 · How to pancake / Wide leg stretch Largely, we are stretching the adductors here which can be very tight if you have a background in various sports such as running, skiing, horse riding etc where these are active and contracted. Dec 11, 2025 · Discover how to improve your pancake stretch with the help of 3 simple exercises. Jun 13, 2022 · The Weighted Pancake Stretch is an awesome strength & mobility drill, that also gets you flexibility for FREE! No more wasting time on boring static stretched 🤮 who agrees!? @phase6fitness #strengthandmobility #pancakestretch #healthyhips #mobilityworkout #jointmobility #strengthtraining Find and save ideas about weighted pancake stretch on Pinterest. Here is my pancake stretch progression so far and tips on how to do the pancake stretch for beginners. 3. That's part of the game! Jul 18, 2024 · The seated wide-legged forward fold — commonly referred to as the pancake stretch — is a foundational pose that, when fully expressed, demonstrates serious flexibility. Sep 17, 2022 · The purpose of this article is to explain how the Seated Goodmorning can be used as a supplementary exercise for the development of the pancake. Here’s how to perform it with proper form, as well as tips on how to make it easier A full guide to the pancake stretch. It is important that the athlete has already developed sufficient groin mobility. In this stretch, you sit on the floor with your legs spread apart and bend your upper body forward. TikTok video from Huta Chan duy nhất! (@hutachan_96): “”. Nov 6, 2020 · The Movement Itself A form of weighted mobility exercise, the Jefferson curl can be counted amongst the most efficient drills for combatting tight, weak muscles through the posterior chain: this means they release tension and stretch the entire backside of your body, including the calves, hamstrings, back, and neck. com/FitnessFAQshttps: In this video, I’ll guide you step-by-step through the pancake stretch, one of the best movements for improving hip mobility, hamstring flexibility, and adductor range of motion. Great for your adductors and posterior chain. com/3 sets of 10 reps, hold last rep for 10 seconds - between 4kg & 16kg. Start with very light weights and progress cautiously. I've only recently begun practicing these regularly but have seen encouraging results. Get your Straddle Pancake position much deeper in just 15 minutes. Working the hamstrings DID help with my pancake, personally, but pancake is a complicated beast that involves many muscle groups. Aug 11, 2015 · From the 2015 Junior Worlds Training Hall … Sasha Nievas (58kg) and Joana Palacios (63kg) from Argentina doing Seated Good Mornings in a Pancake Stretch Position. Many people, especially men, have super tight addu Seated good mornings are one of the most effective exercises for developing both the strength and flexibility required for the pancake. DM 'pancake' to get sets, reps, and frequency for each exercise and start achieving your flexibility goals today. Pancake Routine If this is the first you’re reading/hearing about using ballistics for the development of flexibility then I recommend going and reading my article on the head to toe protocol, as well as watching my ballistic stretching video. , a dumbbell or weight plate) against your chest can provide additional gentle traction, helping you sink deeper into the stretch. 6K subscribers Subscribed 15 Minute Pancake Stretch for Beginners / Inflexible people. We guide you through proper techniques and help you avoid common mistakes. Weighted pullovers. The Final Goal Loaded stretching is a great tool for getting you to the final goal of the pancake splits – belly button to the ground. Knees over toes split squats are also great. FREE 30 days / 30 Movement Insights and Secrets Sign up below https://tmcmove. Apr 30, 2025 · The seated wide-legged forward fold — commonly referred to as the pancake stretch — is a foundational pose that, when fully expressed, demonstrates serious flexibility. For 1-1 coaching check out my websi Pancake Stretch Tutorial: Try the Seated Good Morning! The Flexibility Guy - Coach Elia 22. The Jul 30, 2024 · @elastaboy_ 7 life changing benefits of the Weighted cable pancake good mornings ⬇️ 1K Dislike 8 Pancake Routine If this is the first you’re reading/hearing about using ballistics for the development of flexibility then I recommend going and reading my article on the head to toe protocol, as well as watching my ballistic stretching video. Apr 20, 2015 · Weighted stretching in many forms is a plus, in my view. Adding extra weight to this exercise can be helpful for two reasons: 1 – to help someone who is very tight get deeper into a stretch, or 2 – to help strengthen the position for someone who is The pancake stretch may seem like an unachievable goal at first sight - but with a few cues and dedicated work, it is achievable for anyone. Weighted Pancake Stretch – active compression meets loaded flexibility. Pancake Stretch Tutorial: Do the BENT LEGS Pancake! The Flexibility Guy - Coach Elia 22. These aren’t just for show — they’re tools to build usable, injury-resistant mobility. Level 3: Seated Pancake Good Morning: In a seated posture, employ a resistance band or cable for an intensified stretch, pulling downwards. Full Guide: How to Pancake Stretch (Beginner to Advanced) 6 Squats No One Does That Will Transform Your Entire Lower Body in 21 Days Master the Pancake Stretch | Gymnastics Flexibility Progression To achieve a stretch with the perfect balance of flexibility, strength, control, and awareness, this fitness enthusiast performs a variation of the pancake s Aug 2, 2022 · Combining the standing straddle weighted forward fold with the elephant walk, we get the best of both worlds in one fantastic exercise. Jan 27, 2026 · The Jefferson curl is a fitness move that is supposed to help strengthen and lengthen the posterior chain. Oct 24, 2018 · For 1:1 Movement Training or Online Movement Coaching:https://www. A good one for your shoulder flexibility, lasts and chest. May 6, 2020 · This is favorite warm up by far for straddles and middle splits. g. com/product/back-bridge-pro/Follow Me: https://www. Hip Mobility: Look up these stretches: butterfly stretch, piriformis stretch, seated goodmorning, pancake stretch (with butt elevated). 4. Nov 25, 2022 · PANCAKE STRETCH This is a stretch used to improve the flexibility of your inner thigh and groin. German Hang – builds end-range shoulder and thoracic strength by taking you into deep extension under load. En commençant par l'Elevated Banded Forward Fold, puis en passant à la Seated Good Morning et en finissant par le Weighted Pancake Stretch, vous développerez votre mobilité et votre force. Learn how to incorporate seated good morning, Jefferson curl, and weighted butterfly into your routine to enhance your flexibility and unlock your full range of motion. If you're doing Kit's Master the Pancake thing, are you also doing the weighted standing pancake hang and other stretches that don't involve simply sitting in the pancake? When I try and sit in the position I can't really keep my back straight and almost feel like Dec 7, 2022 · I particularly like this variation on the “traditional” straddle pancake because it makes it incredibly hard to “cheat” the stretch by rounding your back. It helps build your lower back and hamstrings while increasing your mobility and flexibility in your spine. Weighted Pancake Stretch 🥞 One of the best for healthy flexible hips, compression strength and splits TIPS 👊🏼 Elevate your position if you cannot do it on the floor or replicate the same motion in a standing straddle 👊🏼 The weight will help you get lower into the position as well as build strength throughout all the ranges WANT MORE HELP? LINK IN BIO 👊🏼 Programs 👊🏼 Oct 7, 2012 · Sunday stretching … If the pancake stretch is getting too easy for you, try this variation with a stick. Nov 18, 2024 · 🥞🥞🥞 Weighted Pancakes! 🥞🥞🥞 If you find your pancake progress slowing down or getting stagnant, then may I suggest trying weighted stretches! The muscles we need to stretch in the pancake are so vast and strong that sometimes gravity alone isn't enough pressure to fully lengthen a muscle. instagram. Also known by its Sanskrit name upavishta konasana, this posture provides a deep stretch in your hips, groin, hamstrings, and lower back. The weighted side bend can be performed for isometric holds, for reps, or for a combination of the two. Jul 18, 2024 · The seated wide-legged forward fold — commonly referred to as the pancake stretch — is a foundational pose that, when fully expressed, demonstrates serious flexibility. Let's see how! Keep the weight off the floor as you want the weight pulling you deeper into the seated pancake. This stretch helps improve your flexibility while preparing your body for the seated pancake. Here’s a simple path you can follow: 1️⃣ Elevated Banded Forward Fold – build awareness + support 2️⃣ Seated Good Morning – add control through range 3️⃣ Weighted Pancake Stretch – develop strength under length Mobility that lasts isn’t about forcing yourself lower - it’s about teaching your body to feel strong, stable Jan 22, 2026 · 192 likes, 0 comments - alyonaaabelyaeva on January 22, 2026: "only 4 exercises you need for a pancake stretch: 2 x 30 sec side to side walk 3 x 10 circles 2 x 10 up and down’s 2 x 10 weighted leans (i used 5lb = 2. If you’re struggling to reach your first chest to floor pancake stretch, these three will help you. Are you wanting to Pancake Stretch? Well, it is a great movement for building overall flexibility and strength for lower body, and this video will be a perfect guide for you! 2. anoka performing a weighted pancake stretch using a barbell for additional resistance. Feat @Zack Here’s 4 stretches you can do with weights to increase your upper and lower body flexibility! Weighted pancake stretch. Sometimes you may think you haven’t progressed but then you see the photo and realize you have! Also, a photo of your seated pike stretch for good measure. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. Get your hip and hamstring stretch on today with this pancake The pancake stretch can help loosen and warm the lower back muscles. Also do regular calf stretches, with the toe raised and legs straight while pressing your hips forward. Mar 26, 2023 · Recommended: Take photos (or video) of your straddle, pancake and left/right front splits so you have “before” and “after” photos. Apr 13, 2022 · Looking to embody a flatter flapjack in your straddle pancake stretch? A straddle “pancake” (forward fold) requires a combination of inner thigh flexibility (to widen your straddle) and hamstring flexibility (to fold forwards). Dec 5, 2019 · In the pancake stretch, you are stretching your hamstrings and adductor muscles while contracting your hips and glutes. Overall, the pancake stretch is a tremendous dynamic stretching exercise that can help prepare your body for physical activity by warming up several muscle groups. #pancakegoodmornings Note how the back stays perfectly flat at all times (for the ladies, not so much for the guys in the video […] Jun 13, 2022 · The Weighted Pancake Stretch is an awesome strength & mobility drill, that also gets you flexibility for FREE! No more wasting time on boring static stretched 🤮 who agrees!? @phase6fitness #strengthandmobility #pancakestretch #healthyhips #mobilityworkout #jointmobility #strengthtraining The Pancake Good Morning is an active mobility exercise, rather than a simple passive stretch. First video of the **NEW Beginner Flexibility Series**. Jul 19, 2024 · The seated wide-legged forward fold — commonly referred to as the pancake stretch — is a foundational pose that, when fully expressed, demonstrates serious flexibility. The standing straddle forward fold weighted block crush hits the outer hamstrings while strengthening the core compression muscles. Add height to the Pancake Stretch. This post will specifically focus on active flexibility drills to strengthen our hamstrings and hip flexors to support a deeper wide-legged forward fold. The Pancake Stretch is one of the most effective ways to restore mobility, improve posture, and move better, The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. Improve your flexibility and prevent injuries with these exercises.
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