Pancake VS. Middle Split - Do you know the difference?!

Pancakes and Middle Splits might seem similar but the more you train and practice and the more you improve the more you will understand that they are entirely different stretches.

Both focus on different parts of your body, both are needed for different skills in your journey, yet both are intertwined and depend on each other.

In a pancake stretch your seat bones point towards the floor and the knees point upwards. The main focus here are the hamstrings.
In a middle split the pelvic is rotated. Your seat bones now point towards the back with your knees pointing in the opposite direction. The main focus on this stretch are the adductors.

The pancake is a great and necessary prep exercise for the middle split. By leaning forward we are stretching the hamstrings in an unusual position which prepares them for the middle split.

If we look more specifically at handstand we see that the press to handstand mainly relies on pancake flexibility with only some focus on the middle split at the end. For the straddle handstand on the other side you have to focus on improving your middle split alongside specific strength and coordination.

[victormanuelpolanco]

Coach Bachman' s content and channel is not in my top three YT stuff.
Definitely, it belongs in a league of its own.
Can't stress enough how helpful and important all his info is.

[TRIGGAMAN_LOCO]

As a gymnastics coach it’s insane how great your videos are. I don’t know of another channel that focuses on this kind of stuff the way you do. Thanks!

[JonasCorrea]

Me being a professional ballet dancer and never ever have done the middle split perfectly.
Is nice saying that some people anatomically you never be able to do that. You can work and get better some people in a few weeks or month, other people will never be able.

[lavkumar]

@CoachBachmann how come your toes do not rotate externally during the middle split? And pancake, and straddle are so impossible to do. I can lean forward only if I externally rotate my toes in a pancake pose. you do it perfectly and effortlessly.

[simplygamer]

Great channel for fitness enthusiast...❤

[VP-ypip]

I’ll try my best. I want to get those splits.

[techhd]

Sooo as a straight male and if you are one I'd say do this in total privacy bro😅😅😅