Could we get a second demonstration for each exercise from someone who has crap flexibility, with pointers of what to do and not do? Kinda hard to relate to a perfect weighted pancake. :D
I agree with a lot of the above comments. Hard to relate to great flexibility when I struggle to get into a basic position to begin with. But be great to see a progression series over a few months with a client who has really limited mobility at the start.
3:52 you should aim to touch the flor with your forehead, then your nose, chin, chest and belly button as a progression. 4:02 if you're already pretty flexible, in the QL Twist you must bring your back hand around the spine to try and grab the opposite leg, so you can work on a proper alignment of the spine and shoulders you can clearly see how your shoulders are in unleveled and they should be as leveled as posible. 4:20 in the supine pigeon a great addition is to push the knee of the crossed leg with the elbow of the same side, trust me is worth the effort.
Is this really enough to get that level of motion in the hips (or close to it)? I've definitely been doing more than this, more frequently than twice a week and have seen next to no progress over 6 months in the range of motion I can reach, though I'm stronger I still can't get past a 45 degree angle in the hips if I frog for example. Realise these things take time but are there cases of non-responders or specific types of joints that may not allow this? Also should I be engaging muscles to try to pull things more open in these 30s holds or is this supposed to be a relaxed position? The stretching part of my climb is the most intense and tiring section by far, should this be at all painful during the stretch (as in sore not acute pain)? Sorry for the slight vent there, it's a little frustrating :)
Impossible to say in your case, but there are certain hip morphologies and pathologies that can limit what one can possibly achieve e.g. femoroacetabular retroversion, anteversion and impingement. I for example have retroversion (diagnosed by imaging) which significantly restricts my hip internal rotation, so things like drop knees and certain heel hook positions are a total no go for me! All you can do is keep working at it and achieve the best your body is capable of.
Yea these stretching guides never really mention that your hip anatomy can physically limit how wide you can go. Lots of people have deep hip sockets preventing them from going wide in sumo squat/frog pose. @@GreeGraa
Yeah I was disappointed to see that these were some of the same exercises I've been doing regularly for over 10 years. I've only made progress in the forward fold. After over a decade I still can't middle split much past 110° or so, and my chest doesn't come anywhere near the floor when I try to pancake.
Perhaps some people (I was one of them) have trouble adding such exercises to our habits. It requires some perseverance to do so. The way I tackled it is to keep it as simple as possible. This routine is probably quite good, but it is also a bit complicated. I just figured to do 2 stretches on each restday that I thought are best. Pancake and frog. 3 sets of each for a minute with a minute in between. After this became my after dinner habit I started to extent the exercises with other stuff. Like finger training during the rest time etc.
How to get flexible? In being flexible! Logic 😅 Or in increasing your range of motion alternating dynamic stretch and passive, adding weight to increase the range of motion. Yoga will not make you flexible unless you work on strength at the same time. Thats mobility.
Big fan of Aidan and he's clearly super flexible! And perhaps he really did use weighted flexibility training to get to his current passive range and active ROM (no doubt with lots of climbing). But others argue (and apparently research supports the contention) that weighted flexibility is not the most effective or efficient path to increase flexibility: ruclips.net/video/HRzXBkE2SDk/видео.html (tldw: weighted flexibility training is one of the least effective methods for improving flexibility, but is great for improving strength within current range of motion). That being said, anything is better than nothing, so whatever motivates you to do the thing and do it consistently
Yiannis is awesome and he creates amazing content. I actually watched this video when it came out. But I think there is some nuance missed in both the video referenced and how that links to what Aidan is doing in this video. Yiannis says it is the “least effective way to gain flexibility” which I would take with caution. If anything is said to be best or worst, this can only be true in a specific context. From personal experience I have seen a certain demographic really benefit from added ‘load’ because they simply need assistance when it comes to finding a good stretch. So I don’t agree with the suggested loaded flexibility for increasing ROM is always bad, only under certain conditions. Yiannis says loaded stretching is the ‘polar opposite’ of 2 important rules.This makes the assumption loaded stretching will be done at a maximum intensity AND at maximum ROM. I think what Yiannis is describing is when loaded stretching is done badly i.e. at a maximum intensity AND maximum stretch. At no point is Aidan using a maximum intensity and we don’t recommend that either. The weight is supposed to take you deeper than you would otherwise go, BUT this is just a small assistance. We should not be using so much it feels like it is crushing us or folding you without control. Using 5kg to 10kg for a lot of these exercises is likely to be well below your maximum. It is better to look at loaded stretching as gaining a little bit of assistance for a move or stretch you might already be doing. Aidan also suggests you gradually increase the load and this should be done ONLY if you are not seeing the ROM increase week on week. The methods shown in this video do not break the 2 rules Yiannis mentions in his video. We can use load to increase the stretch to maximum, but not at a maximum intensity.
For sure. For most climbers hip flexibility has a greater impact on performance but shoulders are of course very important. I'll make sure we do a shoulder video!
I don't understand the whole "if you can do this more than twice a week than your going to light" thing. What would prevent a person from being able to do this everyday?
I think it's mostly to avoid injuries and being able to train efficiently every time you do it (so you give time to your body to rest), which will result in better flexibility gains than if you were to do it light everyday or really hard once per week. The number of times he says is the sweet spot for most I would say, where you can train at a good enough intensity but also allow your body to rest. Also keep in mind that stretching is a lot like building muscle and most of the methods used apply to flexibility (not the exercises but the structure of the training). I hope this helps! Have a good one!
This video reminds me that one of the strongest olympic lifters in the world does full pnacakes before he lifts. So why not? Because it makes you better and thinking it doesn't is just for morons living in the past of training and science.
Could we get a second demonstration for each exercise from someone who has crap flexibility, with pointers of what to do and not do? Kinda hard to relate to a perfect weighted pancake. :D
Cossack squats can be done with any flexibility and if the pancake is too hard just do it standing with feet closer together
Only go until you just feel the stretch
just go as wide and low as you can without pain, you can start without weight as well and just reach your hands as far out as possible
Yeah weighted pancakes would be great if I could fold beyond upright...
@@Mylada Bullshit. I cannot go all the way down with cossack squats. It depends on hamstrings/adductor flexibility.
How to develop flexibility: *starts with widest pancake ever*..... thanks for the help...
how to develop flexibility when you're already flexible af
reminds me of Hoseok Lee's "beginner to internediate" training routine. 100 pullups in like 12-15 minutes.
The short with the pancake regressions a few days ago was way better, this video is just wasted time
:D :D see your point! you can still just do less wide weighted pancakes
@@donovandownes5064helps if you weigh about 40 Kilos like him…
Treating mobility training like strength training is so key!
I agree with a lot of the above comments. Hard to relate to great flexibility when I struggle to get into a basic position to begin with. But be great to see a progression series over a few months with a client who has really limited mobility at the start.
Thanks for the feedback. A progression video sounds cool.
3:52 you should aim to touch the flor with your forehead, then your nose, chin, chest and belly button as a progression.
4:02 if you're already pretty flexible, in the QL Twist you must bring your back hand around the spine to try and grab the opposite leg, so you can work on a proper alignment of the spine and shoulders you can clearly see how your shoulders are in unleveled and they should be as leveled as posible.
4:20 in the supine pigeon a great addition is to push the knee of the crossed leg with the elbow of the same side, trust me is worth the effort.
great video as usual. always love the in depth knowledge Aidan brings to the videos when featured.
It’d be really cool if one of y’all’s videos talked about shoulder flexibility!
Good call, it's on the 'to-do' list.
Tbh I really really like this format
I actually was looking for flexibility exercises to do at the gym, thank you 😁😁😁
QL stretching is super underrated for climbers. Having good side to side flexibility helps with hand/foot matching and lots of stemming problems
Great point! I think Lat flexibility is linked in a similar way. It can restrict thoracic and hip movement when the arm are overhead.
Video Title: How I got to being able to do this thing
Video: I do the thing
I'll look for a pancake progression, thank you 😅
Would be very cool if you guys made a follow along video for the stretching and one for the maintenence routine. Or maybe crimpd implementation.
They have some
@@hjemanosi mean for this specific routines. :-)
Ok, more follow-along videos, gotcha. We don't work with Crimpd anymore so we can't implement the videos on their App.
Is this really enough to get that level of motion in the hips (or close to it)? I've definitely been doing more than this, more frequently than twice a week and have seen next to no progress over 6 months in the range of motion I can reach, though I'm stronger I still can't get past a 45 degree angle in the hips if I frog for example. Realise these things take time but are there cases of non-responders or specific types of joints that may not allow this?
Also should I be engaging muscles to try to pull things more open in these 30s holds or is this supposed to be a relaxed position?
The stretching part of my climb is the most intense and tiring section by far, should this be at all painful during the stretch (as in sore not acute pain)?
Sorry for the slight vent there, it's a little frustrating :)
Follow KneesOverToesGuy he is a lot more informative with regression based mobility exercises
Impossible to say in your case, but there are certain hip morphologies and pathologies that can limit what one can possibly achieve e.g. femoroacetabular retroversion, anteversion and impingement. I for example have retroversion (diagnosed by imaging) which significantly restricts my hip internal rotation, so things like drop knees and certain heel hook positions are a total no go for me! All you can do is keep working at it and achieve the best your body is capable of.
Yea these stretching guides never really mention that your hip anatomy can physically limit how wide you can go. Lots of people have deep hip sockets preventing them from going wide in sumo squat/frog pose. @@GreeGraa
Yeah I was disappointed to see that these were some of the same exercises I've been doing regularly for over 10 years. I've only made progress in the forward fold. After over a decade I still can't middle split much past 110° or so, and my chest doesn't come anywhere near the floor when I try to pancake.
Perhaps some people (I was one of them) have trouble adding such exercises to our habits. It requires some perseverance to do so. The way I tackled it is to keep it as simple as possible. This routine is probably quite good, but it is also a bit complicated. I just figured to do 2 stretches on each restday that I thought are best. Pancake and frog. 3 sets of each for a minute with a minute in between. After this became my after dinner habit I started to extent the exercises with other stuff. Like finger training during the rest time etc.
Love the simplicity. Great work.
How many sets of each exercise should we do each session?
One for the shoulders would be great
sick, good stuff comrade roberts
I wish I was as flexible and handsome as Aidan
Full package.
Ill take just climbing v17 thanks
How to get flexible? In being flexible! Logic 😅
Or in increasing your range of motion alternating dynamic stretch and passive, adding weight to increase the range of motion. Yoga will not make you flexible unless you work on strength at the same time. Thats mobility.
Big fan of Aidan and he's clearly super flexible! And perhaps he really did use weighted flexibility training to get to his current passive range and active ROM (no doubt with lots of climbing). But others argue (and apparently research supports the contention) that weighted flexibility is not the most effective or efficient path to increase flexibility: ruclips.net/video/HRzXBkE2SDk/видео.html (tldw: weighted flexibility training is one of the least effective methods for improving flexibility, but is great for improving strength within current range of motion). That being said, anything is better than nothing, so whatever motivates you to do the thing and do it consistently
Yiannis is awesome and he creates amazing content. I actually watched this video when it came out. But I think there is some nuance missed in both the video referenced and how that links to what Aidan is doing in this video. Yiannis says it is the “least effective way to gain flexibility” which I would take with caution. If anything is said to be best or worst, this can only be true in a specific context. From personal experience I have seen a certain demographic really benefit from added ‘load’ because they simply need assistance when it comes to finding a good stretch. So I don’t agree with the suggested loaded flexibility for increasing ROM is always bad, only under certain conditions.
Yiannis says loaded stretching is the ‘polar opposite’ of 2 important rules.This makes the assumption loaded stretching will be done at a maximum intensity AND at maximum ROM. I think what Yiannis is describing is when loaded stretching is done badly i.e. at a maximum intensity AND maximum stretch. At no point is Aidan using a maximum intensity and we don’t recommend that either. The weight is supposed to take you deeper than you would otherwise go, BUT this is just a small assistance. We should not be using so much it feels like it is crushing us or folding you without control. Using 5kg to 10kg for a lot of these exercises is likely to be well below your maximum.
It is better to look at loaded stretching as gaining a little bit of assistance for a move or stretch you might already be doing. Aidan also suggests you gradually increase the load and this should be done ONLY if you are not seeing the ROM increase week on week. The methods shown in this video do not break the 2 rules Yiannis mentions in his video. We can use load to increase the stretch to maximum, but not at a maximum intensity.
Why not do sleeping pigeon instead of supine?
Homie is wearing 2 down jackets in the gym turn the heat up!
That's how it's supposed to be. Lower bills, less sweat so less chalk pollution, better performance. Don't change my mind
Alright, let me just casually get in to the splits and we can begin.....yup looks like training is over
I always see lower body flexibility. I feel like shoulders would be another critical area?
For sure. For most climbers hip flexibility has a greater impact on performance but shoulders are of course very important. I'll make sure we do a shoulder video!
How to climb a V13, first begin by climbing a V13.
Normal people need to train for 6 months to 1 year before even being able to sit in the pancake though
what kind of food does he eat?
Roids
@@lawsong6663weirdo
Most unhelpful helpful video ever 😂
I don't understand the whole "if you can do this more than twice a week than your going to light" thing. What would prevent a person from being able to do this everyday?
I think it's mostly to avoid injuries and being able to train efficiently every time you do it (so you give time to your body to rest), which will result in better flexibility gains than if you were to do it light everyday or really hard once per week. The number of times he says is the sweet spot for most I would say, where you can train at a good enough intensity but also allow your body to rest.
Also keep in mind that stretching is a lot like building muscle and most of the methods used apply to flexibility (not the exercises but the structure of the training).
I hope this helps! Have a good one!
💟🌌☮️
This video reminds me that one of the strongest olympic lifters in the world does full pnacakes before he lifts. So why not? Because it makes you better and thinking it doesn't is just for morons living in the past of training and science.
☹️ 'promosm'