6 Exercises to Help You Get the Middle Split

[@CarlosOrtiz-ht6rn]

Man, your research on this topic was on point! I have 13 different youtube tabs open from different trainers and yours was so complete, I closed the other 12 out because they were redundant. thank you 👌

[@movementforclimbers]

I had a lot of tabs open myself :-)

[@hanburgundy4317]

Same lol I've been practicing Taekwondo for about a week, so the full splits is something I've been torturing myself to get better at - this lesson taught me the science behind the muscle groups, and a lot of great methods to practice.

[@Asterdrawzz]

@@movementforclimbers THIS HELPED ME SO MUCH THANK YOU! I have been struggling to get my middl splits, and have been stuck at just over 4 inches. and the first time I did this stretch routine, I was able to touch my knees to the floor! thank you so so much!

[@frontenac5083]

Except he can't do the splits. That's not a problem for you, in a video giving advice on "how to help you get the middle splits"?

[@kenvng]

Thanks, this help a lot. I used to do martial art and I can split like Van Dam on two chair but over 10 years of neglecting and not doing anything other than lift weight. You can imagining. I lost them all. I am older now and trying to get my split back. I am trying to get back to martial art to be a roll model for my two little girls (4 years old) who recently show interested in it. I can see this will help me a lot but i need to put in lots of hard work and time. So this is my journey now.

[@geoffbendel9467]

Did you get your splits?

[@HeatherHolt]

Yeah I wanna know too!

[@sci-figameguy8241]

Bruh I thought Cossack squats would be easy, thats a workout lol

[@TheArkaRay]

2:33 Leg Swings - 10 reps per leg 2:55 Cossack Squats - 20 reps 3:23 Frog (Parallel Shin variation OR diamond leg variation) - 2 minute hold 4:21 Pancake (Simple stretch with possible extra variations) - Seated Good Mornings - 10 reps - Floating pancake - 1 minute hold 6:30 Isometric split Pulse and Hold variation - 3 sec, 3 sec, 90 sec 8:10 Wall Split - 2 minute hold 8:45 Wall Flys - 10 reps 9:10 Roll Through - 10 reps

[@tyronefrielinghaus3467]

Thanks so much for the timestamps... really, really appreciated 👍👍👍👍

[@StratosFair]

Thank you king 👑

[@theeorganicmechanic]

😊Blessings! Smiles. Thank You Arka Ray🌻

[@PakiPardesia]

Thanks

[@fp4782]

3s. . e as sE.

[@codyheiner3636]

Saturno, Tom Merrick, and a little Ranton craziness on the side - I see you're watching exactly the same stuff I am!

[@thefullenergychannel2879]

Hi Cody, You obviously haven't seen my channel and my middle split how to split demonstrations none of my videos are edited check them out all of you I've been stretching for 32 years

[@manenojuma6324]

Ulembo

[@andresvanzini2520]

1- 2:10 Dynamic Stretching 2- 3:22 Frog 3- 4:22 Pancake 4- 6:26 Isometric Split 5- 8:07 Wall Split 6- 9:07 Roll Through

[@kenvng]

Thanks Andrew. This list help a lot.

[@jeffmax4108]

Will this help ur speed

[@blazeofficial6292]

Thanks. C;

[@MinhMinh-mn9dj]

@andrew cả thế giới cần những người như bạn.

[@Anudorini-Talah]

2:33 Leg Swings - 10 reps per leg 2:55 Cossack Squats - 20 reps 3:23 Frog (Parallel Shin variation OR diamond leg variation) - 2 minute hold 4:21 Pancake (Simple stretch with possible extra variations) - Seated Good Mornings - 10 reps - Floating pancake - 1 minute hold 6:30 Isometric split Pulse and Hold variation - 3 sec, 3 sec, 90 sec 8:10 Wall Split - 2 minute hold 8:45 Wall Flys - 10 reps 9:10 Roll Through - 10 reps

[@pretor89]

I don’t normally comment on videos but this video is just so good! I’ve watched several videos on how to work the splits but your video does the best job at explaining it. Thanks for doing the research, it really pays off. I’m also getting a lot better at handstands thanks to your videos. Keep up the great work!

[@davidgrams8368]

As a teenager doing Taekwondo I used to be able to do the famous JCVD chair splits however I was in my mid teens at that point now 30 years later and over 20 years of bodybuilding I have recently started to stretch again to see if I can get back to the splits. This video will help I have been doing stretches from memory

[@fernandobazo6369]

Very well done and I will try to follow those excersices

[@stefs_]

Man, I had to come down here and say that your content is top quality. Congrats!!

[@lousecus1112]

Man, this is such a brilliant summary. I love it so much, Thanks!!

[@amelelk619]

I was 8 years old when I watch that film, and I loved that scene so much ! straight away I tryed to do the split. I can still remember working on it every day , and I finally had it and did the spilt between two seats like Vandam :D I would do the split all the time. That scene is iconic for me, but 24 years later I 'm not that flexible anymore !

[@Lightmaker5]

I achieved it by practising all different splits at the same time. Every month I notice that I was making progress. Without any warm ups. Just straight trying. Dunno if you can do it in a month. From my own experience this doesn't seem possible. I needed a lot longer. It also drained my energy like crazy.

[@eviticus5575]

When you fronted your work out with a scene from bloodsport, I knew this was the right video for me.

[@frontenac5083]

*Don't give advice about something you can't do! Have some respect for your viewers and for yourself!*

[@immersediguana2326]

Detailed. Well presented. Yet I feel parts being way too difficult for someone like me who has very poor flexibility and has done next to nothing to work towards greater flexibility most of my life, and has held a desk job for the past 8 years. Leg swings. Check. Cosack squats. Barely. Frog. Hmm...sort of...touch the floor. 😅 No way. Not for years ahead, surely. Pancake? Can't even get my legs beyond a 90° angle from each other in front of me. The rest...maybe in the distant future. Love the pedagogic video and clear examples. Keep it up!

[@frontenac5083]

*How come you can't do the middle splits if your exercises are so efficient?* *WTF, dude!*

[@BomberBeta]

Great stuff! I've been looking into increasing my lower body flexible for climbing. I think certain technique required this extreme flexibility.

[@B_Son]

An amazing read on achieving splits is Stretching Scientifically by Thomas Kurz.

[@frontenac5083]

*So, let me get this straight: you CAN'T do the middle splits (I knew it from the thumbnail or you would've done it in the thumbnail, and the video confirms it), but you want to give us advice on how to achieve something you're unable to do? Are you for real?*

[@patagucci7896]

Today is September the 9th and I will do this workout every other day. I am still quite far away. When I reach the middle Split I will Post an Update.

[@jaxi177]

I am assuming you haven't achieved the middle split yet?

[@cheryl9461]

Have you reached it yet?

[@soniamariaalvesdemelo6545]

Thank you👏👏👏

[@manling13]

I’ve taken some stretch classes with a very good coach, can confirm this is similar techniques I learned, and it really worked.

[@chochooshoe]

how long did it take you? did you start with already being fairly flexible?

[@maboesanman]

what I like about your content is that even if I don’t think I’m going to pursue the specific goal in your video, I always come away with some level of inspiration. I don’t think I’m gonna go for the split right away, but this does make me want to train general flexibility

[@pavelberov2593]

Done anything?

[@amihere383]

how bout now?

[@Asterdrawzz]

Lol

[@zeromasters2286]

I like your kanagawa wave!

[@eisapazhouhesh6987]

ازکودکی ورزشمیکنم۵۸سال دارم تداومن ادامه دادم اشق ورزشم دتمام زمینها نمونه این که امروز ۱۰۰۰ شناسوعدی بالا وپاین شکم ۸۰۰ هالتر جلو بازو سرشانه و پشت بازو ۶۰۰ ورزشهای پا ۸۰۰ بار میل باستانی ۸۰۰ بار فنر مخصوی مچ. انداختن ۸۰۰ هرکت دو ساهت راه پیماعی امروز تا شب ادامه دارد دو روز استراهت یک رو ورزش.

[@shannonk7812]

Can you do a video on the best exercises to do for front splints as well? I love your videos, so informative and easy to understand and follow. I've been working on the handstands for a few weeks now and have seen so much improvement, and I'm a woman!

[@elchapito4580]

ABSOLUTELY BONKERS to see the amount of folks in the comments ready to learn the splits... From someone who clearly can't do a full splits! 🙄🙄🙄 🤦🤦‍♂🤦‍♀

[@bluetongueliz8734]

Really love the technical information given! I've been attempting middle splits for about a month now but knowing what needs to be stretched and why is really useful.

[@ShoeBoyReview]

Did you achieve the middle splits?

[@bluetongueliz8734]

​@@ShoeBoyReview This is a good question. To answer your question: No, I did not. I'll answer this more in-depth because I forgot about this question and it's interesting to see how I've changed. At some point I realized that a middle split wasn't something that was part of my programming specificity. It's kinda like what Jeff Goldblum in Jurassic Park stated, "you were so preoccupied with whether or not you could, but you didn't stop to think if you should." I simply did it for the hell of it, without any sense of athletic application. Basically, it was just because I thought it looked cool. However, if you're a cheerleader, ballet dancer, partake in yoga, or in a sport that demands excellent flexibility then by all means. I developed my own goals and sports specificity, and for my own sport I felt getting a middle splits wasn't necessarily a top goal. Interestingly enough, I've switched to a front split because it suits my sport better. This isn't to say this video doesn't work. I personally think this video is good because I believe in finding strength through deeper ranges of motion to prevent injuries. I think this video still serves a purpose to those who are looking to pull off a middle split. For myself I did fall through on this video because I found what I truly wanted to do. Hope this helps!

[@nikhilsrl]

During the wall split, you mention, pull with the adductors. What do you mean by that?

[@marvin-rl8hy]

WhAt if you have 2 inch difference in one of your legs. My left leg is 1.5-2 “ shorter than my right. How can I adjust bc it’s way harder for my anatomy by default

[@TC-dc1bj]

Along with all the positive comments I agree this is the best demonstration and knowledge of how to do the splits. Thank you. I just subscribed

[@frontenac5083]

Is it, though? Have you noticed at no point in the video the guy is doing a full splits? Do you really think this is the best video you can find to teach you how to do the splits? Learning from someone who can't do it?

[@_uchiha]

​@@frontenac5083bruh, you hating because you jealous or smt?

[@sarnsaetern8560]

Got halfway through the video before realizing it was Shawn lol Glad to see you’re doing well bro

[@MizGeneSplicer]

dunno if it's because female but even though I'm sort of heavy was always flexible and learned to split young. But I haven't tried it between two chairs let alone semis supporting myself, hmm goals. haha

[@jetd6764]

Man, is it your voice? Thanks for great content.

[@BVOMASTERCHONG]

Great video! Love your tips and drills!

[@np2413]

I’m in so much pain cus I’m like so close :(

[@user-fo5mc9of4f]

Isometric stretching is how I obtained my flexibility. 💪💪💪

[@LaLoutreDanoise]

This was so well explained! I've been climbing for a while and I wish I had seen your content before, it's so helpful! I'm planning on integrating this training post climbing session.

[@mutajumarobhe9788]

thank you very much for the videos, the programme is on point and supported by science, i am curious how many days per week should one do this? everyday? skip a day?

[@nokhileshsham1353]

Is there any easier variation for the roll through? It's hard for me to press on my hands and roll forwards so I couldn't do it

[@MyAccountForCommenting]

I forgot the title and thought there were going to be 10. So glad it was only six...

[@movementforclimbers]

lol I'm not trying to torture you.

[@abioladickson2238]

Idk why this was recommended to me, but now i'm going to learn how to do the middle split lol thanks man

[@Brandonli888]

Thank you for continually sharing your knowledge. Fantastic content and very helpful.

[@madspetersen1708]

Swinging legs like a pendullum as he does at 2:35 is really bad for your knees on the standing leg. The foot on the standing leg should be parallel to the wall. Old karate knowledge. The frog with parallel shins is also bad for knees. Do the diamond frog instead

[@frontenac5083]

Absolutely! If you needed any proof that this guy doesn't know what he's talking about, HE CAN'T DO THE BLOODY SPLITS !!! But he thinks he's gonna give us advice on how to do what he can't do. What a complete joke.

[@KaedeKotoharu]

I cant believe its working

[@WeCanSniping]

Please share ur experience on this comment I read wanna know how effective it is. Also if u can tell how old are u and sorry I’m very curious.

[@Simssss888]

Great Video! I have to point out, that you are one of the raw people online, who talk about isometric tension in Stretching. And that, where it is one of the most important factors in stretching to get good results and use your muscles and joints in full motion in a healthy way. I think for many viewers, a hole video about how to stretch (activ, passiv, isometric tension) would be good

[@marccracchiolo4935]

This is great it looks a little advanced though not entirely for beginners. I have a question about things like the wall exercises how much pelvic tilt and when do you apply? I didn’t see any discussion on it.

[@samtheman5923]

If you can’t do a roll through what can you do to help progress yourself to get to that point?

[@vincepro7619]

Bruh how did you hold on to 90 seconds while doing the isometric split?😂 I was laughing in pain while holding it HAHA

[@movementforclimbers]

I ask myself the same question every time I do it.

[@mrmushin1]

As Tom merrick says ' embrace the suck '🤣🤣🤣

[@cameronfish5280]

that 90 second isolation hold while pulling is no joke 7:07

[@itsmyworld8111]

I love the way of splits like Jean Claude Van Damme and Scott Adkins

[@hecttorPKFR]

How can I progress into the roll through if I'm not able to lift from my pancake into the supported straddle even pushing with my arms from behind?

[@gabyrpo]

I have the same problem... does anyone know how to make some progress?

[@pawekowalski4300]

The same problem :/

[@mainr7142]

Push with one arm behind your hips, and one in front. If you have to, bend your knees and twist a little to shift your weight forward. But try to do this less as you progress. Or you could get someone to pull you forward through the roll.

[@movementforclimbers]

I actually had a student today with the same issue. You could try sitting on a block or rolled up mat to elevate your hips when you initiate the movement. Gives you a bit of a push and shortens the distance you have to travel. You should also focus a lot on the negative (2nd half) of the movement when you push back into a seated straddle. Hope that helps!

[@Angel-zs3cz]

Awsome intrp as soon i saw that i sub and liked the video you're welcome ♥

[@steticzaf2515]

Let's go 🔥

[@mumarj]

Love the routine man and decided to make it my go-to middle split progress video However, I got stuck on Roll Through. Was scrolling through the comments for an easier or progression for Roll Through but didn't find anything. I just can't seem to put my hands down enough to apply any pressure on the ground to push myself. I can't go all the way in Pancake either so maybe that's the issue.

[@ChickenmasterJunior]

Same here, I think roll through is a beast for beginners

[@siejaiz]

Late, but the progression is to sit on a tall mat, step aerobic platform or something to elevate the butt when doing the pancake instead of sitting on the floor.

[@robertrouse6403]

Good video could have been better if it did not have Jean in it . Should have used Bruce Lee and people would respect it

[@Laron53]

Great video! I"m committing to doing this every day. My goal isn't to do a split, but to get better hips.

[@fredthompson5435]

I have to comment as well, because your content has been fire!! Thank you so much

[@mokkorista]

I love Bloodsport so much. I'm a 12 yo boy every time I watch it. ❤

[@JamesCT153]

You've definitely done your research man. Big respect for you 👊👊👊

[@mrsbootsworkouts]

I tried for middle split for months, and then I was feeling pain in my hips, so I took a break. Good for you, super impressive!

[@arpitvicky12]

Any tips for pancake ? I am not able to bend more than 10/20 degrees

[@boulderfighters2590]

Thanks for sharing this! One question: Can you recommend sth if you cannot properly do a cossack squat? It already got better but still far away from you or e.g. Tom.

[@LylyBennett]

These are great exercises, except I wish I could just sit straight for the pancake (can't really bend forward at all)

[@fernandobazo6369]

Very good video, and I believe the abductors and the frog stretch are a major key on increasing the opening (angle) of the legs.

[@jon_nomad]

Since I am in my 60s , splitting is so much more difficult now.

[@Teodrossavery]

This is the best video on learning how to do the splits that I’ve seen online. You clearly have done the research.💯💯💯💯💯

[@winter3089]

The ankle middle split is worse :3 BECAUSE ITS HARDER EGHOWUGHW My taekwondo teacher keeps trying to push me down when im trying to do it TT

[@Nevergiveup-jt1tb]

2:47 it's non strecheable pant. The big problem with this pant is if you try to stretch your legs on this pant then it gets torn very early.😂😂😂

[@GonzaloGovinden]

This is exactly what i was looking for!!! thank you so much

[@Gammanoize]

Lol you got the 60x60cm water poster on the wall... I got the bamboo one, from Junique

[@annas8308]

What's the program name for the stretch series mentioned at @0:51? I googled "Gymnastics Bodies" but couldn't find where to purchase the video series. Please help...

[@deneb3552]

Roll through seems impossible right about now... So I'll have to do it until it's done

[@YouSurfin]

3:09 Dude... I can't even do that without lifting the support heel off the ground :/. If i try to support with the entire foot like you do i fall backwards because i lose balance. 3:42 No way i can do that with the heels touching the ground. 5:55 You can do like 170 degrees. I can do like 80 degrees max. Not even 90. You have lot's of flexibility. I have like 10% of that lol

[@erikabroas336]

how often should you do this throughout the week?

[@samsam-nh9xi]

Yea3s of training i didnt get split ..especially middle split...i feel bone touch bone and that my max .....i not sure if there is methd to get a bit deeper

[@samsam-nh9xi]

3 years of stretching im in same level of that guy in vid in pancacke...i feel my bone hips stuck ....how i know i cant go deeper and that my max ? Even i throw high kick i feel probllem in my hips bone it go diagonal instead of horizontally....somone help please tx.

[@rajwinderkaur5610]

Thankyou so much I got my middle splits

[@biblical-events]

Excellent video.. what if your hips crack and pop tho? 🤷

[@sumanthsingamshetty4465]

Everything is good until the step 5😂 Lol I can't get my butt off the ground 🙂

[@gian963]

Again exactly what I was looking for, I guess I should start thinking if you are reading through my mind. As always amazing video.

[@gnuPirate]

You're the greatest. Love these videos. Started watching to learn handstand progressions, but I also wanted to learn some climbing exercises to do some arboring for myself, and now I want to rock climb and learn stuff that you do. Cheers for sharing all your progressions and research n' stuff. I also just like your presentation style a lot.

[@santbr]

Awesome video! I'm a 34 yr female who started today this goal. December 2,2020. I hope I can do a full middle split soon

[@jetd6764]

I am 52 year old man. I want to start the new year doing this split as well. I have tried to many times, lol. U know the story. I hope this is going to be my last try. I will come and check on ur progress, san t, once a while. I wish u luck.

[@Aeneiden]

How's it going?

[@marc-andrelemire7059]

So you achieve your goal?

[@starwalker.odessa]

Вижу одну из основных ошибок (при растяжках) - прямые носки. Носок - НА СЕБЯ!!! Экспэрды! ))) Смотришь на эти видео и уже приблизительно понимаешь - сколько топорной техникой (из видео) было покалечено людей. Но есть и те кто с болью в связках - продолжает всем показывать свой шпагат...

[@krazed0451]

Did you tear a peck attachment or is that natural? Thanks for the videos, I've been adapting them around an existing injury :-)

[@movementforclimbers]

From what I can remember, it's been that way since I was a child.

[@HaynSoja]

Thanks so much man! I needed this. It actually helped my hip pain too. The hip is the one joint I have tightness in.

[@np2413]

I like the start part

[@sherissagounden4403]

Amazing video! How often should we do this routine?🥺😃

[@danzel8992]

i cant arch my low back when doing pancake . Do I need to strengthen my low back or just keep pancake? I cant bend even a little bit.

[@hermelahailu6921]

Did anyone achieve the middle split using this stretching technique? Please let me know

[@hermelahailu6921]

Did anyone achieve the middle split using this stretching technique? Please let me know

[@tornadro]

This helped me a lot

[@nineplustentwentyone26]

Stretching the middle splits is hella painful... :")

[@kimberlybutterfield7761]

There is no bad view here!! Lol

[@aviadglove7]

hey there, awesome content! how many times a week would you do this "workout"?

[@pherrusa]

I was going to ask the same question. I would add, in order to not hurt ourselves :) By the way, I love all your videos!

[@movementforclimbers]

Chris Sommers at Gymnastics Bodies recommends once a week. I've used some of the drills from his workout, but his middle splits program is kinda like this one on steroids. It's about 40 minutes and definitely kicks your ass. For the exercises in this video I'd say twice a week is plenty.

[@daveherbert2773]

Hi matey I have realy bad groin pain and want to learn the side splits to help stretch and pain relief day 1 today fingers crossed. 😊

[@davidw789]

Yes this is exactly what I was looking for and for climbing none the less!

[@trains4nothng]

i have looked in to this topic a lot, as well as have practiced a lot of these movements. this is one of the most well founded in sound safe practice, extremely comprehensive videos i have found. thanks for making it and great job.

[@archangellovely2675]

Can you pls explain why my knee hurts when i try to do the splits… like the nerves or smthn in my knees and it feels like it’s gonna tear into 2 when i do thattt…. Pleaseeeeeee helpppppp meeeeeeee….!!