Weighted Pancake Side
The Weighted Pancake Side is an advanced mobility drill for strengthening and stretching the oblique muscles, working the oblique sling, and the rotator cuffs. It is important that the athlete has already developed sufficient groin mobility. If not, go back to a bent hurdler variation.
- Type Of Exercise: Mobility
- Muscles: Hips, Shoulders, Abdominals
- Difficulty: Intermediate
- Equipment: Dumbbell, Yoga Block
Weighted Pancake Side
- Start sitting upright in a seated straddle on the floor with straight knees.
- Extend a light weight overhead in your left arm, shrug your left shoulder to your ear, and lock your elbow.
- Begin to lean to your side over your right leg while simultaneously reaching your right arm toward your inner left thigh.
- Keep the weight stacked over your shoulder and internally rotate, spinning the weight outward to allow your torso to drop.
- Keep your torso facing forward and lower down until you feel a strong stretch through your right side.
- Stretch your torso long across your leg rather than hunching; try to get your bottom shoulder to the floor in front of your knee.
- Also be sure keep both glutes in contact with the floor throughout.
- Hold for time before switching sides or do for reps.
- Exercise: Weighted Side Pancake Twist
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Moderate
- Equipment: Dumbbell, Yoga Block
- Exercise: Weighted Pancake Side to Side
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Intermediate
- Equipment: Dumbbell, Yoga Block
