Primary Targets:
• Hamstrings
• Adductors
• Spinal erectors (eccentric)
• Glutes

Classification:
👉 Loaded end-range flexion (segmental)

Starting Position

• Stand on a plyo box / low platform.
• Feet wide in a straddle stance.
• Toes slightly out or neutral.
• Hold a dumbbell, kettlebell, or barbell hanging in front of you.
• Stand tall.

Execution

1. Tuck your chin and slowly curl the spine down one vertebra at a time.

2. Let the weight hang toward the floor.

3. When your spine is fully flexed, hinge a little deeper from the hips.

4. Go only as far as you can control.

5. Reverse the motion: hips → low back → mid back → upper back → head.

Key Cues

• “Slow and smooth.”
• “Segment the spine.”
• “No bouncing.”
• “Control the bottom.”

Tempo & Volume

• 5–8 sec down
• 2–3 sec pause
• 5–8 sec up
• 4–8 reps
• 2–3 sets

Progressions

• Deeper range
• Slower tempo

Regressions:
• Smaller range

Why It’s Huge for Pancake

✔ Builds usable flexibility
✔ Strengthens hamstrings & adductors at long length
✔ Trains spinal control
✔ Transfers to deeper forward folds and pancakes