Jack O Pose: Ultimate flexibility test that's become a fitness trend

Jack O pose, a signature stance immortalised by the vibrant character Jack-O’ Valentine from the renowned Guilty Gear series, has transcended its digital origins to become a cultural phenomenon and a symbol of remarkable flexibility.

This iconic pose, characterised by its contorted elegance, has captivated fans and sparked a myriad of online challenges and discussions.

Table of Content hide

1 What is Jack O Pose?

2 Is Jack o Pose possible?

3 How to do the Jack O Pose

3.1 Building the foundation: Flexibility training

3.2 Hamstring Stretches

3.3 Lower back stretches

3.4 Shoulder stretches

3.5 Building strength: Core and upper Body

3.6 Progression is key

3.7 Modified Jack-O Poses

3.8 Safety First

What is Jack O Pose?

The Jack-O Pose, also known as the Jack-O Crouch, is a stance assumed by the character Jack-O Valentine in the game, Guilty Gear. This posture occurs during the character’s crouching animation.

Since 2019, there have been memes circulating, frequently featuring redraws of different characters mimicking Jack-O’s pose. In mid-August 2021, the Jack-O Challenge gained popularity on social media platforms, encouraging individuals to capture images of themselves emulating the Jack-O Pose, often with a comedic twist.

In May 2016, Guilty Gear Xrd REVELATOR was released for PlayStation 3 and 4, introducing Jack-O Valentine as one of the new playable characters.

Jack-O Valentine, a youthful fighter wielding a ball and chain alongside various minions, adopts a gameplay style reminiscent of the MOBA-esque elements found in Guilty Gear II. On April 5, 2016, the official trailer for the game was uploaded to YouTube by the Gamespot channel, accumulating 217,000 views over five years.

Among the earliest memes associated with Jack-O Valentine’s crouching stance emerged on October 8th, 2019, when Guilty Gear content creator @munchyjr_ shared a video titled “Absolute Queen” on both Twitter and YouTube.

The video, garnering four million views within two years, employs a bait-and-switch tactic featuring another Guilty Gear character, Potemkin, mimicking Jack-O’s pose while the song “Ordinary Days V2” by Klaus Veen plays in the background.

On August 15, 2021, a significant announcement was made on YouTube regarding the latest addition to the roster of Guilty Gear Strive as a DLC character: Jack-O. This unveiling marked her as the second character revealed within the inaugural season pass.

While her appearance largely echoes her previous iteration, subtle alterations reflect the narrative shifts from XRD. The revelation, disseminated via the ArcSystemsWork channel, garnered 540,000 views in just four days.

With her return, Jack-O not only rekindled the enthusiasm of longstanding fans but also captivated a fresh wave of newcomers, reigniting the fervour surrounding her iconic meme.

A noteworthy moment emerged on the same day of the announcement, as Twitter (now X) user @luulubuu shared a GIF showcasing Jack-O’s characteristic crouching stance with the comment: “She is so normal.” This post amassed 7,700 likes and 1,000 retweets within a mere four days.

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Is Jack o Pose possible?

The Jack-O Pose itself is a marvel of contortion. Below is a breakdown of how it is performed:

Legs: Completely straight, raised high off the ground, forming a near-perfect 180-degree split.
Torso: Arched backwards significantly, with the chest facing upwards.
Arms: Bent at the elbows, with forearms flat on the ground, supporting the upper body weight.
Head: Thrown back further, often looking directly behind the body.

While the pose appears impossible at first glance, there are a few factors to consider:

Flexibility: A full Jack-O pose requires incredible hamstring, lower back, and shoulder flexibility. Years of dedicated stretching and training are necessary to even come close.
Upper body strength: The pose puts immense pressure on the arms and core muscles to support the body weight in an arched position.
Body type: Some body types may be naturally better suited for achieving the pose due to inherent flexibility or limb proportions.

For most people, the full Jack-O pose from Guilty Gear is likely out of reach. However, with dedication to flexibility training and a strong core, achieving a modified version that prioritises safety over form might be possible.

Here is a more realistic approach:

Focus on flexibility: Regular stretching routines targeting hamstrings, back, and shoulders will significantly improve your range of motion.
Listen to your body: Do not push yourself to the point of pain. Pushing can lead to injuries that will set you back further.
Modified poses: Explore variations that focus on individual aspects of the pose, like high leg splits or back arching exercises.

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How to do the Jack O Pose

The Jack-O pose demands extreme flexibility in several areas:

Hamstrings: These muscles run along the back of your thighs and need exceptional flexibility for the legs to reach a near-180-degree split.
Lower back: Arching your back significantly requires a loose and supple lower back to avoid strain or injury.
Shoulders: The pose puts your arms in a contorted position, requiring good shoulder mobility to support your upper body weight.

Building the foundation: Flexibility training

The key to unlocking any pose lies in dedicated stretching and flexibility training. Here are some exercises to target the key areas:

Hamstring Stretches

Standing Forward Fold: Stand with feet hip-width apart, hinge at your hips, and reach for your toes or shins, keeping your back flat. Hold for 30 seconds, repeat three times.
Seated Straddle Stretch: Sit with legs extended outwards as wide as possible. Lean forward, reaching for your toes or shins. Hold for 30 seconds, repeat three times.

Lower back stretches

Child’s pose: Kneel on the floor, sit back on your heels, rest your forehead on the ground, and stretch your arms out in front. Hold for 30 seconds, repeat 3 times.
Cat-cow stretch: Start on all fours, arch your back upwards as you inhale (cow) and round your back downwards as you exhale (cat). Repeat 10 times.

Shoulder stretches

Doorway chest opener: Stand in a doorway, raise your arms overhead and rest your forearms on either side of the doorframe. Lean forward gently to stretch your chest and shoulders. Hold for 30 seconds, repeat 3 times on each side.
Arm circles: Make small circles forward and backward with both arms to loosen your shoulder joints. Repeat 10 times in each direction.

Building strength: Core and upper Body

A strong core and upper body are crucial for supporting your weight in the Jack-O pose. Here are some exercises to consider:

Plank: Start in a push-up position with forearms on the ground. Keep your body in a straight line from head to heels. Hold for 30 seconds, and gradually increase hold time as you get stronger. Repeat three times.
Side plank: Lie on one side with your elbow directly under your shoulder. Lift your hips off the ground, forming a straight line from head to heels. Hold for 30 seconds, repeat on the other side.
Push-ups: Modify on your knees if needed. Standard push-ups strengthen your chest, shoulders, and triceps, all essential for supporting your upper body weight. Start with 3 sets of as many repetitions as possible with good form.

Progression is key

Do not rush: Flexibility training takes time and dedication. Listen to your body and gradually increase the intensity and duration of your stretches over weeks or months.
Warm-up: Before any flexibility routine, perform a light cardio warm-up like jumping jacks or jogging to get your blood flowing and prepare your muscles.
Hold the stretch: Aim for sustained holds (around 30 seconds) rather than bouncing. This allows your muscles to lengthen and improve flexibility over time.
Focus on form: Proper form is crucial to avoid injuries. If you feel any pain, stop immediately and consult a healthcare professional before continuing.

Modified Jack-O Poses

As you progress on your flexibility journey, you can explore modified versions of the Jack-O pose:

Supported bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, forming a bridge. Place a yoga block or pillow under your lower back for support. Hold for 30 seconds, repeat three times.
Modified straddle with back arch: Sit on the floor with legs spread wide. Lean forward, reaching for your toes or shins. Gently arch your back as much as comfortably possible. Hold for 30 seconds, repeat three times.