How To Improve Pike Flexibilty & How long will it take??

[@akhils7718]

3:36 Calf stretch 4:55 Isometric hold 6:41 Jefferson curl 8:45 Summary

[@shanevalentine8362]

Yeah I'm starting to get to the stage where my flexibility is holding me back a lot from many movements. 🤦‍♀️

[@theodorewoldenberg6417]

same

[@svenlazaro9772]

Me too

[@ikel018]

I came into calisthenics after being impressed with the moves these guys were doing but after about 2 yrs I've realised I was just as impressed withe the flexibility as I was with the strength...I'll be focusing on movement, flexibility and stretches starting tomorrow.

[@marcelh3513]

I'm trying to become flexible before that becomes a problem

[@almostmatt1tas]

Massive respect to your brother, lower back issues suck. I have 5 slipped discs and have personally found that working on flexibility and mobility has helped ease the back pain nearly as much as working on strengthening my core did.

[@ambrosiad1588]

this has made a huge difference to me. I have a heavy, fast growing baby and this has made picking him up from odd angles so much more comfortable

[@cswalker21]

So on the one hand this could have been like a 2 minute video because the routine isn't that complicated. But on the other hand, unlike most you tubers who talk on and on when making a simple tutorial, what you say is relevant, has value and is entertaining, so good job.

[@ZA9H16]

⁰

[@DominikSky1]

Be sure to go get the tutorial, (it's free guys) follow the link. Once you do that do me a favour, watch the video on the page where the link leads. And then throw down a comment to my last question in the video ON THAT PAGE Below that video =) Enjoy

[@bossalinedezz]

Can you hug your legs ??

[@princehenryiv9207]

Thank you for sharing and creating this video. Please get( Serra Rx, collagen and deer placenta ) for your brother David it will help him recover faster.

[@dannybellew9557]

Dude you're the real deal, great content always, combined with a genuine desire to help people, which is rare! Thank you

[@f.a3202]

Hey, before you start the stretching, look at a mirror if you have anterior pelvic tilt. if yes, you're hamstrings will feel tighter than if you don't and you will do more damage than good if you don't firstly fix that.

[@risket6617]

OMG you have a whole script down below the video! Respect, man. Thank for your video.

[@DavidJKM]

Dude's a pro, you don't get that good without working at it. The secret is to make it look easy

[@CollosalTrollge]

Oh my goodness sorry i am a tool, i cant see the script you are talking about? please help me, where do you see this script? i dont follow? Also , maybe you can advise, the second stretch and contraction is talks about with the brick, guess what, i cant even reach the brick this is my problem. My stratch has been bad from very young, i cannot sit against a wall with my legs out in the for for example, unless i bend my lower back and sit on the top part of my butt near the connection to the back.. its that bad. Im not sure why i have had bad stretch .

[@iliasmj]

Man you are the kind of person that can makes the whole human being change. I am deeply gratefull that I have discovered you, because we need to help each other not to just grow up as a single human but as a being which is part of this incredible universe we belong to ! ☆

[@lartdelavivre1]

happy to know your brother is improving/recovering slowly. cheers

[@b00i00d]

I really appreciate how you begin by bringing a sense of perspective to all this

[@shahid8545]

Bro I've seen like 10 videos on this and this one tops all of them. This I know will work and I have never seen this method until now. Great information bro.

[@carlpiaf4476]

Great words of wisdom about the progression including the time to get into the position. Nicely put.

[@ml-gk7ev]

Best callisthenics and motivational channel on KZbin. There needs to be more people like you, helping other people that don't necessarily have the means to help themselves. I hope I will be in a similar position in the future. Great work Dominik!

[@ml-gk7ev]

pssst....P.s the link isn't working :)

[@cranebeg]

I think the advice to apply force to the block (in this case) or whatever surface is a really great tip. Here it's actually lower than I could reach to start with, I've been using barbell in the power rack and decreasing height as I improve. But to actively push down is where the change happens. Will help to achieve my goal of the press to handstand!

[@ironmight4334]

I am so glad that I am not alone in this. I am currently an aspiring master of calisthenics (of course I'll never reach my limit because I don't have one), but staying "consistent" is a problem I've been dealing with for a long time, but last week and this week I have been consistent with Calisthenics and Flexibility and plan to do so following weeks. I agree that not only with Calisthenics will change your body, but change your life in many aspects of it because you are CONFIDENT and that confidence sprouts in, like i said, many aspects of life where you want to achieve something. I'm so glad that you mentioned, now because it's given me that reassurance that I can be bigger and better than where I am today, so thank you for sharing that. Really did make my day! You're one hell of a dude Dominik

[@WelshDub]

90 second elevated calf stretch, each side. 90 second elevated calf stretch pointing inwards, each side. 90 second elevated calf stretch, pointing outwards, each side. Do the above as a superset for 3 reps. Hold active pike position (as far as you can), actively pushing down on something, 3 reps 10 seconds. 1 minute break. Jefferson curl using light weight (curl down spine), exhale at bottom for further stretch, 5-10 reps (hold last rep 10-20 seconds) Start with 3 sets, progress to 5, perform routine 1 to 3 times per week.

[@eliaorgiana4237]

A complete routine( like 40/50min streching) would be really useful, following the time in each position with you.

[@ameen8909]

U only need like 10

[@pozzo37]

So useful!! Please do a video about pancake and the other stretches!

[@timchuk4916]

very impressed with your content. I point everyone that asks me questions when I'm working out to your channel. Saves me a lot of time. Keep it coming and keep growing your channel.

[@MuhammadMaher-k7y]

dominik sky rooooooooooocks again...seeing u makes me happy i hope to make other videoes about glutes ..adductors.. especially back and shoulder flexibity to master the standing thoracic bridge..please

[@tomnordlie1467]

Thank you for this tutorial. I startet stretching recently and have seen many similar videos. But yours made most sense to me and is easy to follow. I will look no further 👍🤸.

[@higha77]

Thanks Dom! Good luck to your brother and to everyone else in their struggles.

[@francoisiswatching]

2:35 1st time I hear about this way of acessing progress, and I've been training and readig about training for a while. Nice!

[@podnuh]

Feufeu same here! That is such a good way of looking at progress

[@francoisiswatching]

Me today: "Wow, this isometric pike works like crazy, now I can get my hands flat on the floor with elbows slightly bent!" I came back to thank Dominik and see I've commented one year ago... wow I actually need much less time to get there! It's less than 5 minutes and it feels casual, while before it was +10minutes with some focus. I also have very good results with bending forward while cross seated. I think a big part of my poor flexibility is due to having poor core control in these positions and isometric contractions are known to help with muscle control. BTW I suggest to press very progressively (you can still press hard, but take like 5 sec to do so) and feel that your stomach get sucked in (deep muscles) not pushed out (rectus abdominal): this was the trick for me. BOOM! Thanks Dominik you're the boss!

[@MegaGuillermo1985]

Wow :O im trying this, i also have a back surgery, actually i was subjected to back surgery 2 times because of an accident, one was like 7 years ago, and the other of them was at the beginning of this year, and i'm getting the pike flex again, i already am touching my toes :D

[@almostmatt1tas]

Nice work, keep at it!

[@flynn2950]

Ok so I've been getting into improving my flexibility recently but have been making no progress on this particular stretch (others are going well). Only on the second exercise of this video and I've touched my toes for the first time in years (I have tons of injuries in my legs from overtraining mountain biking and fell running). Before this if I stretched I could get maybe 2" away from my toes. Absolutely great video and I'm going to start implementing this methodology into other stretches and definitely do this routine multiple times a week. Amazing info

[@JohnDoe-qq8et]

I'm a big fan of active isolated stretching which is where you stretch to the point of tension, hold that tension for 2 seconds, reset and repeat for 10 reps. I do that 3-4 sets per stretch.

[@Falcon00082]

That's why I call him best .

[@dannybellew9557]

Like Pierre, I would like to learn good shoulder mobility routines because I get shoulder pain too. Thanks

[@jordanaguirre5813]

Danny Bellew poi maybe? I spin a stick (baton?) doc says it’s good therapy I just say it’s good fun.

[@Ketsounet]

i like the explanations and how much support you'r puting in ur words, thumbs up

[@jonatankills]

You are such an inspiration man! Always good vibes! Hope the best for your brother. He will come out stronger from all this. Keep us posted!

[@choochoo8923]

Thanks for sharing your story, you are very inspiring, been following you for years

[@gisellesuarez6893]

Dear Dominik, what if I try even with an herniated disc? I am with a Mochica Chiropractor. She is renowed and people get healed. But she told me to stop swimming and running for the moment, until my spine get restored. When I showed a friend this exercise she said that it is wrong. I don't see any sense in this, because this exercise is very well-known even in yoga. There was a time when my hands touched the floor, but now I lost a lot of flexibility with this problem and I don't want to continue losing flexibility, my ciatalgia has diminished in 50%...Thanks for your counsel!:)

[@kenny9147]

I just started watching you about 2weeks and I gotta you are a big help and influence for me trying too get into shape 💪keep it sharing your knowledge please.

[@M74TheMessiah]

This is very helpful information. Thank you for sharing your knowledge and insight.

[@BlazblueFan]

Great routine! As of now I can't even touch the floor in a pike position. I've tried other ways to stretch my hamstrings and improve my flexibility but I could never stick them. I really liked your method, also appreciate how thourougly you explained different things.

[@OkronosO]

Love that wall full of motivation man. Only positivity here ♥️

[@edi9892]

Interesting approach. I´ve struggled a lot with inflexibility in this area. I´ve done stretches for a long time but never improved much in that area. Later, I found one trick that improved it within days but caused me to get very prone to muscle cramps in my lower back (apparently my body isn´t used to that mobility and blocks it on purpose as a security measure). BTW: what I did was simple: whenever I sit at home, I tried to put my feet up so that I force my body into a position where my legs are 90° bent to my torso (and I intended to later raise the legs further). However, I had to give it up, as it caused too many problems.

[@ukaszlis1757]

This is the ideal body mobility. You may noy like it, but this is what pike performance looks like.

[@eyeoftheosprey6678]

You're the best and very inspiring! I'll report back in a few months and see how I've done.

[@starwarsfan4283]

?? how’d you do

[@charleshodge6920]

Thank you for this... Actual information on the progress and expectations

[@EMMmaximino]

one of my tricks to fool my mind for timed reps, is; since you said count to ten, i would instead do 10 deep inhales and exhales or how ever many and it usually go longer and keeps you in the patience

[@b1ds440]

I've recently been trying this and it's alot better, because the moment you get to 10, you collapse

[@ravsingh1576]

Great video and very important message of health Dominik. Thank you for sharing. I am completely new to stretching and will aim to follow your exercises. Do you have a beginners video? Thank you.

[@fredt3727]

Eye opening video. Never been able to touch the floor nor get past my knees, so will give this a good go. Looks kinder than the Jean Claude van damme rope technique in Kickboxer movie ! How much muscle warm up do you need before doing the heavy sessions? Or do the muscles warm up as you stretch them?

[@RK-rb2jr]

Hey Dominik, first of all you are a great inspiration and the fittest person I have ever seen. Do you train your endurance/cardiovascula system?

[@sylvesterkanev2918]

It works, brother! Thank you for the program! I needed this type of stretching for olympic squads.

[@2ndtwin435]

Your video has helped me tremendously. I forget to stretch my calves and your tips have unlocked my pike flexibility. Thank you man

[@InsideGoogle]

Love ur videos man , u r an honest man with a good heart u deserve all the best . And fast recovery for David

[@karlmander5031]

Yet another superb tutorial video, thank you. There is no magic potion, dedication is the answer, my route to better flexibility starts now.❤

[@lekulino]

Hi! For Jefferson curl I don't have a weight, so can I use 5 kg dumbell instead? Tnx for the great video... :)

[@mmartel]

Thanks for this great video. Really liked the specificity of the frequency and description of what progress should feel like. Cheers!

[@DonPasqua4]

Thanks brother. Appreciate all that free amazing content! Strength and flexibility are getting better every week because of your videos. Keep it up!

[@headicuss]

The video is amazing, glad to see your posting more frequently,we need good content and your channel is definitely where it's at

[@kevzf]

Thanks. Been trying to get this stretch down but never really made progress.

[@SirWetBiscuit]

Once you get past the initial pain and frustration of stretching your hamstrings, it's actually quite relaxing and, as dumb as it sounds, makes daily life so much more comfortable. Keep at it

[@Rustyy4]

One interesting point is that you should inhale and hold breath for a few seconds and exhale while concentrating with your mind on the muscle being stretched. What this does is your mind sends signals to the muscle and makes it relax and stretch more easily. This works for everyone. Thats a thing I have learned from Wim Hof The Iceman.

[@markovranicar1541]

Daaamn quality content and keeping it real, couldn't ask for more, thanks Dominik! 💪👌

[@isupportargentina]

Dominik the GOAT in calisthenics. Love this dude! So glad you are back bro!

[@jamest1157]

Like everything about building muscle this takes time and effort and persistence over time. thanks. I need this big time.

[@OnlineMD]

Let me confess my ignorance of the word PIKE. I just learned today it means to get into a deep forward fold like divers do when they are about to do certain dives, am I right? Derived from the word Pike, which refers to certain FISH. Anyhow, if you are young and flexible, fool around with what this guy says/advises. But if you are over 40, don't even think about it. This approach is going to actually hurt your low back; you might even herniate a lumbar disc. You need super flexible hamstrings in order to do a deep forward bend. Yoga has taught this pose tor a thousand years. It is called the Uthhanasana which means forward/downward stretch/lengthen. Pronounced Ooth-aa-naa-sana.

[@ericlopezmanibardo729]

Very useful like always! This is one of my favourite calistennicsnchannels out ther in youtube, always new, fresh and diferent content. Un abrazo Dominik!

[@henhentanuwijaya8311]

This guy practices what he preaches, respect.

[@oceanrem6531]

Thanks! I will give this routine a try and see how it goes.

[@brotsalami569]

Whats your experience?

[@TheClassicWorld]

'When you want it, it's there. When you want to move, you're moving.' - Bruce Lee

[@harringta]

I completely agree with the concept of this video and am happy to hear it being encouraged. But I do not agree to ever work off a block. Always use a solid structure, simply such as the ground, a step (at the side of this room there is a wooden step), or a bench (one that is secured to the ground). Block work is unsafe and could cause unnecessary injuries. Safe practice my friends!

[@Rafa-vm6zf]

This is exactly what i was looking for to improve my pike flexibility for some calisthenics exercises! Saw many videos and your was the best! I'll be trying this, thx very much!!! 👏🙏

[@Rafa-vm6zf]

I'm doing this stretching for some weeks now and really works!! When I started I only could touch my fingertips on the floor and now I can touch my palm on the floor!! Never in my life I could do it!!! 😱👏👏👏So is totally worth!! The only bad side is usually I got hamstring soreness the day after

[@MrDaveinnocent]

Being doing this for almost 3 months. It helped tremendously in the beginning, I went from barely being able to bent past my knees to being able to touch the floor with the tip of my fingers. However for the last month I don't feel any progress.

[@reecejohs3334]

Keep going. It takes a lot of time

[@paramcharya6670]

the curl around 7:00 is actually not a good idea, it's important NOT to curl that would put excessive unnecessary tension on the lumbar spine which is not the point of this movement! You shouldn't aim to stretch the lumbars, the point is to target the glutes and the hamstrings! Sure you will build flexibility either way but will most likely do it with pains pinches vulnerabilities in daily life The proper way to do it is to throw the hips forward, peaking the buttocks out, pushing the belly button forward And you pull your belly button towards your thighs, pulling through the quads through the hips So you bend forward from the hips, maintain the lordosis in the lumbar spine, see what angle you get a square 90 is decent intermediate in flexibility terms And don't reach through the shoulders, but when you find that angle in your hips then you can allow your thoracic spine and shoulders to hang, or even pull a bit - but you gotta walk before you run, understand the subtleties of postural integrity within that pose! For instance if you are pulling through the shoulders,. then it is +ESSENTIAL+ to protect the lumbar spine by constantly pulling the belly button forward - not rolling the hips back, but throwing them forward. Also, no counterposture? After such a stringent regimen? In yoga you wouldn't hold the hands to feet pose for 60 seconds without following with a pose of hip and lumbar extension to release the stress. With multiple reps of that curl, it's almost criminally incompetent to skip it. At least a camel, shastrasana, for 30-60 seconds, and even that probably wouldn't suffice for such a one-sided session, you'd have to balance the spine with a few twists etc - I hope you will consider this input and maybe make a vid about protecting yourself when exploring new moves :)

[@Naraku1987]

^This. Jefferson curl is a very very bad idea. Look up some of the better spine experts they all mention it. Rest of the video is top grade as always!!

[@AurelienCarnoy]

Parma, can you please do a video explanation this and showing me. I don't get it at all and i can't touch my toes.

[@doradoluckydragon9029]

Param Charya make a video please ;)

[@paramcharya6670]

​@@doradoluckydragon9029 Thanks for asking! I just started my first video channel, in which I aim to help my viewers maximize gains across all dimensions of personal growth. Somehow I hadn't thought of making vids about functional movement/calisthenics, but I'll add one to the pipeline and put it online by Christmas - I'll let you know!

[@paramcharya6670]

@@AurelienCarnoy Merci d'avoir demandé, Aurélien! Je tâche de le faire d'ici Noël et je t'en aviserai!

[@kimh.4168]

Really sympathetic guy and clear Message Thank you!

[@luigipanzeri5833]

Hi D, where I can get a pair of wood bar put at your right in this video. Thank you !

[@RestlessSoulsOnline]

Very good advices bro, that's good content! If you add glutes stretches and mobility then it will be perfect. What about a pike compression strength routine? Once you have a nice pike is time to work on the compression and I have seen you doing leg lifts and you have very good compression strength.

[@zisischartampilas6601]

i did improve it quite a bit so i can match the standards of the L sit but the flexibility needed for the V sits progressions are on another level

[@MrGoldenNanuk]

Thank you for your video. Just subscribed to your channel. Could you explain why is it better to round the back, instead of a straight version, when stretching? Thank you in advance.

[@FittrwithPJ]

Hi dominik thanks for this wonderful tutorial... Actually i have L5-S1 Slip Disk Problem.. Because of that i am not able to lean Forward.. but somehow i believe doing these exercises will make pain go away.. but i don't know how to start because whenever i try i fell much pain in my lower back... I am doing butterfly yoga exercise from last 3 weeks and that helps me alot.. so what you suggest for me..?? Waiting for your valuable reply... Thanks...

[@jaimebogoom2207]

Good luck for your brother. He's a warrior.

[@hianator]

I am going to start doing this a few times a week. Could you do a video on shoulder mobility? I have full strength in my shoulders but I have shoulder pain for certain moves.

[@typerfel]

pretty sure he already did one, otherwise look up Ido Portals shoulder and scapula routines.

[@SerenitySong6]

Man, you're really helpful here, gonna check out your other vids

[@johnastreet]

Great work and advice as usual. Well done and thanks.

[@ternionapronianus4140]

Should i stop doing calisthenics on lower legs to get this level of flexibility? I really think pike stretch, side splits, front splits, back bridge, and german hang are a must for flexibility. I just think it's an overall good flexibility checklist for any kind of sports.

[@marcoskrupiczer6595]

How to get the splits? Does the same principle of activating and strenghtening apply for the middle split?

[@KostasYoutube]

Great advices and tips, you are very helpful!

[@shariq9797]

Brother I have very stiff hamstring which doesn't allow me to bend as you showed. I can't touch my feet with fingers keeping knee straight. Any suggestions

[@p0lednik]

Hello Dominik, very nice video and very important for me personaly. I have so much problems with my pike flexibility so I hope this will help me a little bit more than my usual stretching. And I have a request for you, do you think you could make video about groin flexibility? That is the second part where I have so much troubles to stretch. When I sit down, connect my feet and try to push my knees down to the floor I end up with my knees around 45 degrees from floor heh. I hope you're having good times Dominik and thank your for your work! Cya

[@adv.leonardogomes2063]

Thank You so much my brother. Jesus Bless Ya!!! I'm beginner calistenic. I'm from Rio de Janeiro Brasil. Here , very dicicult to find this , has not (my english , is terrible hop You understand-me). Man ... You're big human!!! Thx a lot for the informations. I find you here, fallowin You now. Fav channel.

[@elvismoustafaev5987]

Is it a good idea to do this on leg day after having trained on your legs and calves?

[@tomekw6598]

last exercise we do max range of motion until you feel pain???

[@dannybutler8292]

Brilliant video straight to the point, no bullshit

[@Janowalski]

Świetna robota Dominik!

[@davidgalo8935]

Good video!! Will you do a video about finger strength?

[@Roro-dr7bg]

Thank you for video!!! Have you ever head any SI joint (sacroiliac) problems ? If yes, how did you manage/rehab it please ?

[@louailepaven3392]

Thank you a lot ! I need to learn a press to handstand in a short amount of time and i'm pretty sure this will help me a lot.

[@rushdie1947]

Dominik, do you train your pike daily? How long (in terms of days) can you stay without training it before starting to lose it?

[@stephenwumbo2681]

I am doing partial pikes using a block such that I look similar to video demonstration 5:44 (abs/torso perpendicular to str8 legs). When I push down on block, should I almost try to lift my waist/legs off the ground (as you would to move from pike to handstand)?

[@MosesGTC]

Thank you. What if I don't have that bar... can I use other things??

[@Maher-]

Your videos are awesome, thanks very much Any tutorial for stronger grip?

[@PaulBaird]

Some really good pieces of advice there - thanks.

[@Antartiida]

I been following you for years, love what you do and i love Parkour, sadly i had a surgery same as your brother, herniated disks and i feel i can't do Parkour anymore, as soon as i heard about your brother i smiled, do you have a special training for this or any tips on what to or not to do, i will start this stretching training. Thanks! love from Mexico.

[@ilijakalanj1378]

Do you need to fix anterior pelvic tilt (or any other bad posture problem, e.g. Rounded shoulders) before you can start with pike flexibilty training? Or can I just do this without fixing posture?

[@DominikSky1]

you can definitely work on your pike flexibility even with atp... But if that is the case than your priority should be stretching the hip flexors & improve your pelvic position... But it takes time 😊

[@chi1i]

@@DominikSky1 could you please do a video with some hip flexor stretches?

[@ilijakalanj1378]

Okay, Thanks for that 🙂

[@OldManGripStrength]

My hamstring and lower flexibility is shockingly bad, and yet up till about 20 year ago I had good flexibility through most of my body. I guess I got a lot of flexibility work to do.

[@angelorico4102]

Gracias dominik justo ayer estaba practicando handstand olimpico y no tengo la flexibilidad para hacerlo, haré esta rutina para mejorar