5 days ago
152
4
Posted On: October 14th 2026, 09:28 am
The expression of the pancake split is a combination of strength, mobility, flexibility and skill
There is the strength required to pull yourself down and forward
Flexibility of the adductors to allow this to happen
Strength on the outside of the hips is always advantageous in any straddle position
It’s more than a simple fold, it’s the ability to pull your upper body forward and down
It’s a fave of mine that’s for sure. When I first started training flexibility my pancake was not much more than vertical! If I can do it, so can you
It takes consistent practice of drills that will actually yield progress and strength, over time
For anyone on the @readytoroll_bjj online programs there is a full splits program on there, including pancake specific sessions
If you’re ready to get serious about your strength + mobility, comment READY below and I’ll shoot you a message
#mobility #hipmobility #womenofbjj #flexibility #bjjwomen
There is the strength required to pull yourself down and forward
Flexibility of the adductors to allow this to happen
Strength on the outside of the hips is always advantageous in any straddle position
It’s more than a simple fold, it’s the ability to pull your upper body forward and down
It’s a fave of mine that’s for sure. When I first started training flexibility my pancake was not much more than vertical! If I can do it, so can you
It takes consistent practice of drills that will actually yield progress and strength, over time
For anyone on the @readytoroll_bjj online programs there is a full splits program on there, including pancake specific sessions
If you’re ready to get serious about your strength + mobility, comment READY below and I’ll shoot you a message
#mobility #hipmobility #womenofbjj #flexibility #bjjwomen
Comments (4)
10 hours agousethrivewell
The line about it being more than a simple fold is so true. Mine didn't move until I focused on pulling down and forward instead of just reaching.
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