Pancake Good Morning

I literally can not move my chest forward from this start position.  What is likely causing this lack of mobility and what stretches can I include in my daily limber to address this lack of  mobility?

HI Jason try to do it at the beginning with a bit of bent knees (10-15°), then try with straight lower back.

Dear @Alessandro Mainente i have exactly the same problem. Middle Split (pancakes works) is one of my biggest frustration, i don't know how to improve this forward movement of the chest. I tried with the bent knees, but almost nothing happened. It seems like i need someone pushing me down to have some progression.

Do you have another exercise? should be necessary do some weighted mobility related to this movement to force this improvement?

Thanks,

Mario.

HI Mario are you also training the front split? my doubts can be your hamstring flexibility.

Well... actually not , i bought the middle split program, i dont have the front split program yet. But, yes... i was thinking the same, probably the problem is there. How can i test it to see if the problem is the hamstring?

Best regards,

Mario.

if you bend the legs a big and you feel approximately no improvements then the hamstring are the primary problem, actually the pike and the front split help to achieve a good knee flexors mobility.

Quick question in that regard.

Just saw this on Facebook

Shouldnt there be rather outward rotation than inward rotation?

Just asking for my own training. Dont care about the picture otherwise (so no critic intended).

So inward rotation is also ok?

His legs are externally rotated, His whole pelvis is laying so close the floor that you are mistaking it for internal rotation.  But look at the orientation of pelvis in relation to his legs.

Ryan said a correct thing, the more the legs are opened and the upper body close to the floor, the more the upper leg tends to internally rotate a bit.

Alright!