The Bendy "Big 5" | Flexibility Movements

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BIG 5 UPPER BODY: • The Bodyweight "Big 5"...
BIG 5 LOWER BODY: • The Basic "Big 3" | Lo...
- TUTORIALS -
Hamstrings: • Hamstring Stretching |...
Front Split: • Front Splits | Do It R...
Pancake: • Pancake Stretch | Do I...
Middle Split: • Middle Splits | Do It ...
Bridge: Coming soon...
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Hamstrings: • 25 Minute Hamstring Fl...
Front Split: • 30 Minute Front Split ...
Pancake: • 25 Minute Pancake Flex...
Middle Split: • 30 Minute Middle Split...
Bridge: Coming soon...
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This video shares my "big 5" flexibility movements to develop full-body range of motion. Developing flexibility and mobility take time and consistency. Consistency comes from the big compound patterns that demand a range of motion such as the front split.
TIMESTAMPS:
0:00 Intro
0:54 The Big 3
1:43 Pike
3:07 Front Split
4:22 Pancake
5:38 Middle Split
7:00 Bridge
8:03 Combining Together
8:55 Applying Variation
9:30 Outro
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

[@SaturnoMovement]

Another great one brother! Keeping it simple is the phrase of 2022 👌🏽 thanks for the shot out my friend 💙 - Gabo

[@BodyweightWarrior]

The king of v-sits

[@adammieuli]

This overview of flexibility training is so incredibly useful. With so many training videos I often wonder where to start and end up just picking something and going with it. Really appreciate this guide on progression and essentially how to go about working through all your other videos. Thank you

[@jonathonshaw6688]

Whilst it's not a singular "big" movement, I think what's missing here is spinal rotation. I read a yoga anatomy book which said that twisting the spine isn't really about teaching the spine to twist better, it's actually about teaching your spine / reinforcing where it's neutral position is, which seems quite valuable.

[@beccarebecca9822]

Spinal rotation is super important, and more upper body work on the sagittal plane. Not necessarily a movement in itself, bit worth always considering whether you've stretched or worked your body on all planes.

[@Gladiva19]

These are the "big 5" flex movements in the contortion and aerial worlds. You don't go to a competition and show off your spinal twist. While it's very necessary, I'd consider spinal rotation more as base flexibility to be able to do skills. Things like splits and back bend/needle are directly graded in competitions.

[@Strengthside]

Funny that we put out the same style of video so close together. haha great minds ay

[@BodyweightWarrior]

Exactly 😂 this was the final one in my series

[@FoobsTon]

That one arm hand stand is insane. Incredible strength.

[@jackie9126]

nice!! i’m glad my friend recommended me to you-your videos have been so useful for a pain-free and safe introduction into exercising and stretching. thank you!

[@calisthenicsindia8498]

The Jefferson curl is a beauty. Coupled with atg split scuats almost gives the f split. Done in a straddle gives some superb foundation for the pancake . Remaining middle split then is a legendary last goal for me. Fortunate to get the bridge from a very young age. But strength in stretched out deep rom is amazing.

[@BodyweightWarrior]

100% a powerful combo

[@tazeking8033]

Thank you for the series! This series has really helped me organise my training.

[@lootom2673]

I found flexibility is even more specific than muscles related exercises. Because joints takes 9-10 month to condition, please add wrist and ankle flexibility / mobility / warmup to your stretches as they are absolutely foundational. Personally, I treat or add core work by itself, ie, treating the core primarily rather than as an "accessory" - so you can add in L-sits, shoulder lever, toe touches, wipers, whether on your back or hanging. I see you do have leg raises under lower body, but toe touches to bar or 180 degree front lever raises (or is this dynamic FL under Big 5) would be harder progressions, but under core. Obviously there are overlaps.

[@freddyP300]

Been training flexiblity with your vids for 2 years now! So far all I’ve got are the bridge and the side split working still working on the other 3

[@adorethered]

This video is gold. Thank you for this. Working in music composition I'm sitting a lot and working on push day every day when I was younger means my shoulder mobility is shot. But I think developing these things (leading up to a bridge) will help a lot of my sedentary lifestyle flexibility issues. :) While note exhaustive, this is the perfect video to start me on my journey, thank you so much!

[@mr16839072]

Mate your channel is genuine gold. Always look forward to your videos and the no bs attitude / content. Side note: I find your vlogs and home renovation super interesting also - keen to see more of that content if you'd have fun making it

[@simonrobinson1317]

Very useful video, as always! Love your content man, keep them coming 🙏🏻

[@matthewcastillo9727]

Literally JUST finished watching the other two and WOW the timing. Must be a sign

[@atlaspowershrugged]

Very helpful. I'm trying to get into flexibility from mostly heavy barbell work, good to know what the fundamentals to work on are.

[@farzandalikhan5933]

This is one of the best video about flexibility and since you explained these big 5es and their relation with each other and skills it makes sense a lot

[@lucasseuren4180]

These have been my main focus for last 2 years - definitely more flexible than I've ever been and I can more around a lot better. But I always find stretching so much more challenging than pure strength or skill since the progress is in my experience so much harder to see. Been working on the bridge for 1.5yrs and while in that time I've mad massive progress, on a week by week level I rarely saw any result, so then you occasionally skip and make even less progress :X Really takes a lot to keep those long-term goals in mind

[@justinashworth240]

Love the series! You've done a ton of videos on all of these (I think), except gait from last week. How about a video on how you incorporate the elements of gait (plyometrics, running, etc)? Thanks for your work!

[@BodyweightWarrior]

Great suggestion! I'll see what I can do

[@calisthenicsindia8498]

@@BodyweightWarrior yeaa I too remember long ago you said while starting Nordic curl training that you'd do sprints

[@DrHoops-kt3lt]

Making this my new years resolution to get all five. I'm almost at palms to floor pike then into front split all because you and your videos tom. Don't know if in one year it's possible but who knows!

[@ericpatterson5050]

This is what I am working on right now. Especially pancake, middle and front split. 🙌🏾🕺🏽💜

[@INICK84]

I’m just working on a split

[@maxsilvani]

Thanks Mate - amazing content!!!!

[@noah_4066]

amazing series!

[@josephkentcraig]

Another great video!

[@nameisamine]

Great advice as always 👍

[@archiphoto]

Thanks mate. Good vid. Inspiring!

[@olekiilerich4191]

Great video - and very useful with such an overwiew. Thank you. What about the butterfly stretch or the pigeon stretch? External rotation of the hips is actually my personal weakest point concerning stetching, but maybe it can be considered a part of the road to the middle split.

[@AVRJEH]

Thanks for the guidance! Appreciate it very much as I have a big goal of maximizing my flexibility - especially my hips and hamstrings.

[@MrKrekkie]

Great handstands!

[@alex9046]

I've found that weighted movements work waaaay better than static stretching FOR ME. Try and find out what works for yourself, and dont give up!

[@WarFilmStudios]

This is awesome. Exactly what I would have picked.

[@TheLouisandKyleShow]

Great video, Tom!

[@zebrafish995]

Can't wait to attend your next training workshop in London in 2022!!

[@consciousfitness]

Such a great video!!! 🙌🙌🙌

[@pavelmedbery3055]

I would add a light regimen of shoulder flexibility. It's beneficial for range of motion, as well as improving biomechanics to a degree, I think.

[@TheREDSKAL]

I think in a straddle planche you should be able to hold it with proper glute engagement which will limit your straddle thats why its better to work on advanced tuck and halflay planche to bridge the gab between advanced tuck and straddle planche

[@byggrynsgroet]

great video! ive been trying to get into exercising and especially body weight exercises for my health and flexibility training feels like a good gate way for me. side note: that is one big snake plant in the background there! i love plants and just happened to notice. ive seen you sometimes have plants in the background of your videos, theyre great companions!☺

[@RensV]

Thank you!

[@sarafam330]

Sería genial si pudieras hacer una follow along para the big 5

[@RensV]

Thanks!

[@luismg712]

Yeyyy I love yout videoss, keep doing man :)

[@Yasmuraz]

Nice just in time for my stretching session 👍

[@INICK84]

Is yoga considered stretching

[@mazeofego]

i love this video! question about pigeon pose, something that works the outer leg flexibility to be able to bend your leg inwards 90 degrees like in pigeon pose or is that taken care of by things like sumo squat?

[@502gaming4]

Thank you

[@rrai-]

Oh yea I needed this one

[@realestatemaffit4321]

Love the channel and your videos. Wow you happen to know where to fine pull up loop resistance bands longer than the standard 40 in? I can't find them longer anywhere. Any help is greatly appreciated.

[@jeremyparrish7939]

Thanks for the series. How would you put together the three (skills upper/lower3 plus 1, and bendy 5)in a weekly workout? Lower, Upper, flexibility rest and repeat?

[@nasjp3969]

I think starting with 2 upper and 1 lower a week, eventually progressing to 2 upper 2 lower a week is good. Take a rest after every two days. You can use those rest days to do strength flexibility sessions, or you can even do them on your lower days. I think this is what Tom would recommend, and this also works for me 🙂

[@silas6597]

just found your channel and i’m glad i came across it! very helpful and informative. quick question, what are the pants you’re wearing during your middle split around 5:45-5:55?

[@SABARI95969798]

Can you do video combining these in a weekly basis .

[@Potzakv20]

How do you combine lifting, cardio and flexibility?

[@justalurkr]

I love the title

[@samapattiyoga5648]

Great practices, Tom. These are all yoga poses 🧘‍♀️ Being very flexible, I appreciate the strength components being added💪🏻

[@StephenBroadfoot]

Could you add a link to "how often to stretch" video in the description? thanks

[@megereen]

Very cool.... Regards.

[@robinfluegel9]

Hey Tom and Community ! I am 193cm tall and still at the begining of my Calisthenics journey and spending all the time on the basics. My Question: do you think it is Smart to Train the L sit and the Front Split at the Same time? Thanks for your thoughts and perspectiv! Greetings from Germany :)

[@resh8198]

I would maybe add lotus or cow face for that glute/hip stretch! But this is a great starter

[@bd11777]

Do you have more detail on the exercise at 2:32, the front foot elevated deadlift? I have tightness/weakness at the top of my hamstring on one side and looks like it might help.

[@sylvianbraibant7381]

Yeah, VivoBareFoot, good base!!

[@hayleyholland]

Do you have a specific video on achieving hamstring flexibility?

[@shawncollins5127]

Actually working on a few things from each. Improve handstands, andn1 arm chin ups fir upper body Mainly hip hinge for lower plus running. And side splits on mobility. Man I kinda "hit the wall" in side splits so slightly frustrating there bit I progressed way faster than I thought as well.

[@jonathonshaw6688]

kzbin.info/www/bejne/mHvPZYmJpKqGptE - are you externally rotating your hips and arching your lumbar? this video goes into the anatomy of what's required for our hips to get into middle split in a lot of accessible detail.

[@shawncollins5127]

@@jonathonshaw6688 that trick is actually what made me get way farther than I thought. I'm like 7ish inches from the ground? A yoga block on its side.

[@dsaraon]

What is the difference in focus between the pancake and the middle split ?

[@htji4]

Wait, I saw you doing a (negative) nordic in the intro. Can you do the full thing? If so, that's crazy hard for a tall guy (with upper body mass) like you. Nice, either way.

[@tales3599]

Thank you for this interesting video! Should i train just one of the main groups at once or all together? And if i just should train one at the time, which is the best order/progression for the big 5?

[@Artemixz_artemis]

Can you do basketball stretch pls

[@Epic_shipper1000]

I've been working on my middle split, but the hardest part has to be that last inch. So close

[@dollyrevenge98]

As a total beginner my hamstrings and hipflexors are extremely tight that I can't even reach my toes. Should I first focus on hamstring flexibility isolated from the movements themselves and once my hammies are flexible enough to do a pike then move on to hip flexors for front splits or should I work on both at the same time ?

[@Amo_1997]

I have pretty much achieved the full front split by doing your front split tutorial at the end of my strength sessions consistently over the past 2 years. I am only really a few inches of the floor but I think I can close it sooner or later by maybe doing so loaded stretching. My middle split has improved but still not there yet and I can do a bridge comfortably. I think my pancake needs a bit work but that makes sense as I have devoted more time to front and middle split. I think my weakest is pike position and that needs work. Also, would you not consider the L Sit an important movement? I can do a 20s L sit on Parallettes but I can't do it on the floor with palms facing the floor. I can do it on my the floor with fingers on the floor but not with my palm on the floor. I am assuming am lacking shoulder depression or is it my hamstring flexibility? I have been doing compression work but I don't see much improvement.

[@xyzyzx1253]

If you’ve been doing mobility work for a while, (Like I have) I’d imagine your hamstrings might need some targeted work, Or at least that’s where I’m at! It sounds like we’re In similar positions! I definitely think my hamstrings are the main limitting factor to my pike and general movement flexibility, Especially because you can really stretch so much of your body working on a front split and middle split, but your hamstrings can sneak past getting engaged and everything else can compensate for them, When they really should be a foundational part of your mobility in general! Idk, I just think with chairs, being common place Hamstrings and hip flexors and postural stuff needs extra attention!

[@lootom2673]

"only really a few inches off the floor" - it gets harder and slower the closer I got to the floor. Took me 4 months on and off to get to 6", 1 year more with consistent work for another 4" and another 1.5 years more doing it 5x/week, to go all the way down! Way before my front splits (still trying to do a flat pancake "a few inches off the ground" and middle splits) I managed to get 5-10 sec L sit on the floor, FL, shoulder lever, etc. I started when I was 60 which might be a factor. The young girls and boys can do everything I do in a few weeks or months if they train. My daughter who was 10 never did front splits until shown it, and said "you mean like this?" going all the way down with her hands above her head.

[@shresthtripathy]

nice haircut Tom!

[@melisaakpnar1111]

When you push the hamstrings stretch further by weights don't you get sore the day after? Or isn't it sort of extreme overstretch for the hamstrings?

[@ooOnymphetOoo]

We group them as Big 3: Hips, shoulders and back. All flexibility programs should work around these areas no matter what movement is achieved. These Big 5 are missing big time on the back and shoulders as it only constricts these last two big categories into the bridge. These Big 3 should be kept in mind in varying what you want to think of working on for your flexibility.

[@joshuahunt9609]

Hello, I am really interested in this Big 3 concept. What stretches are important in the Big 3?

[@louisjordan995]

do you think it would be ok to do one day kettlebell training and the other day mobility focused on the big 5?

[@ayo9057]

Any ideas why I'd be much more flexible at the Jefferson Curl than the pancake when they both stretch the hammy's?

[@ad2894]

Was that Loughborough Uni gym I saw there?

[@sash255]

Please do a back bend follow along!!!! Please

[@owensmith632]

What about pigeon pose for hip rotation?

[@LolasSky]

Currently I can open my legs very wide in straddle handstand. However, I would like to achieve that the legs are opened horizontally to the floor. Actually like you performed the Handstand at 05:30 in your video. Is it just a matter of flexibility to achieve a straddle handstand with a horizontal straddle or does it also have something to do with the hips? So far I have not been able to find any information on this anywhere. I would be very grateful for tips :)

[@jimu.y2]

That specific motion is called a "Stalder Press". Good luck!

[@DarthNoshitam]

Is back rounding okay for pike? I can put palms to the floor if I let my back round

[@ongantri8817]

I really wanna know your microphone's brand Tom, thank you

[@genjuroSE]

I'd add tailor's seat (baddha konasana). Since it really help you to sit on the floor.

[@anuradhasen2769]

Yoga is eternal!

[@jallan7896]

Which do you think is going to translate most to maximising hip turnout for rockclimbing - probably the pancake? i.e. getting to the point where you are doing frog pose on the floor?

[@flor.7797]

Been stretching for a year but can't do a single one of them fully yet 😅

[@flor.7797]

(I might have skipped hamstring day too often) 🙈

[@jankroka5351]

i would add german hang as extension, other than that great.

[@bartoszdopke6718]

Tom, what about diagonal stretch? I know that Ido and his students really see a big value in it, what about you?

[@BodyweightWarrior]

Would fall under front split

[@rushenpatel7876]

how does the pancake help/correlate with squat mobility?

[@jonahfleming1355]

The pancake is really good for the lower back which can help you not round your back during squats.

[@GhostInspired]

Hip flexor compression strength + Lower back strength + hamstring flexibility - particularly towards the ischial tuberosity end of the muscle - is what allows the knees to get closer to chest without shortening the hamstrings/lower back and breaking an anteriorly tilted pelvic alignment, in a deep squat. Key is to do pancakes with a straight back as much as possible, aiming to get abdominals flat on the floor and actively sticking your butt out to attempt to achieve an anterior pelvic tilt. The part that's missing in this is the ankle mobility required for a squat, which can be trained via jefferson curls. Starting with a flat surface to stand on but then as it becomes easier, add small plate or slant board under your toes to add the calf stretch. Gradually increasing the incline without losing balance and maintaining strong legs when doing the movement. Also, stretching the soleus with a knees over toes ATG split squat can help tremendously with squat mobility also.

[@jamesm.9285]

Came to click like just for that title. I'll come back later and watch this for real though. 😆

[@bilaltariq2364]

these are all amazing moves but where do these advanced flexibility help? Im sure the additional mobility may unlock those pro level calisthenics goals but considering everyday functionality would this be overkill? Asking just to understand. I have no pro goals in fitness. Just would love to be highly functional in everyday life and incorporate fitness as a fraction of everyday life not something that overshadows everything else

[@jotarokujo2017]

How can i implement hiit with stretching? Like hiit in the morning or evening and stretching in afternoon/night? Is that smart?

[@ElleTheScalper]

Bro I want to be Strong and Flexi at the same time. How should I train? I think being strong and flexi will unlock my full athletic potential. I hope you notice me bro 😇

[@kim-suntan8157]

I know it's a bit random, but I need to know what's the watch you're wearing? Thanks

[@ToniGado]

❤

[@brandon9327]

How should I stretch on leg days? Literally my legs hurt as hell and muscle tight af on these days.

[@bobhoskins9539]

I’m currently at the most flexible I’ve ever been, and i can only get to mid shin 😂 somehow I don’t think i will ever be described as bendy

[@peaceWorker77]

I've been tru many programs of stretching and workouts but I guess there is not option for ppl like me with bad knee, carpal tunnel and, lower back pain. I've been trying to see for something else than physical therapy

[@riverludington5293]

2nd Thumbnail says Big 3 instead of 5!

[@keanusabine6335]

6:10 that poor knee.....

[@carlosmongefernandez]

Do a Top 5 Mobility drills too!

[@BodyweightWarrior]

Still these. I prefer to use the term flexibility to encompasses all (active, static dynamic etc)

[@gaylecheung3087]

At your age you should be able to do this stuff easily how about for 60 year-should find another video. My arms needs to be strengthen - side splits,wall splits and working on full splits “Russian Splits”

[@tismoineau2646]

Miam

[@Milkyman92]

I would say you miss the deep squat as one of the "big" or "basics" otherwise nice list!!

[@shawncollins5127]

I would personally classify that as part of squatting for lower body

[@GhostInspired]

Pretty sure he left out the deep squat as it is achievable naturally once you get some of the others movements.

[@shawncollins5127]

@@GhostInspired good point, but squats were part of his lower body one. Kinda where my thought process was coming from

[@GhostInspired]

@@shawncollins5127 Well that was a part of his lower body strength and/or hypertrophy exercises, not mobility. It is usually the case that people will have to start with mobility training first in order to do the heavy compound exercises properly.

[@shawncollins5127]

@@GhostInspired fair point but I can argue your own argument mandates to learn the deep squat anyway. Sounds like we're both debating where it fits in what video, but both agreed it should be there either way though

[@freakuency6842]

Can you create a 60 day calisthenics blue print & a 60 day flexibility blueprint? Basically a simple day by day what we should work on and which milestones we should look for to move to the next step. This would be amazing.

[@freakuency6842]

Maybe even 90 days or a year