How I Achieved The Middle Splits! (WITH ROUTINES)

[@Phoenix-bm6sr]

I don't understand how some KZbin videos says how to get splits in 1 day or 1 week?! Your video is the most realistic, thank you!

[@Doors_of_janua]

just clickbait, they want the views not helping people.

[@victorallright2331]

just want more viewing, video how I achieve split with in 10 weeks will have more views than one in split 10 years

[@BadKid95US]

Marqito boi what exercises do you do or do you follow his video ?

[@victorallright2331]

@@sw4lyfe u probably naturally flexible. I got a friend, she doesnt for any training for split but does split without any warm up

[@Phoenix-bm6sr]

@@Doors_of_janua I agree!

[@jillherbert782]

Call me crazy.. I will be 60 this year... love body building and seeing how strong I can get. (Been doing it for 40 years) For the last 5 years I have been working on handstands working into handstand push ups. This has evolved to figuring out how to do pike handstands. Even though I work on flexibility, it sucks. I realize That the progression is being able to properly do the pancake. I kinda figured that my flexibility was never going to get better.. I am stoked excited with these videos... with the fact that I need to be patient and change the way I stretch. Sooo cool!!!! Thanks 🙏

[@BodyweightWarrior]

Very cool (and crazy) haha. Best of luck and happy stretching :)

[@pine2733]

Jill Herbert that is - YOU ARE AMAZING!!!!!!!!!!!!!!!!!!!!!!!!!

[@blossompure]

my motivation , you do you boss and nothing is impossible

[@sage9836]

Im 52 and I recently feel that I just have to get extreme flexability. I don't know why, but when the heart calls, I'm going.

[@Arominit]

FINALLY AN HONEST KZbin VIDEO

[@jhleeify1]

Indeed, and it actually encouraged me to practice middle splits even more since I don’t need to wonder why i cannot get to the floor after practicing over one week / one month... 6-18 months is more realistic to most people...

[@alexstach8667]

"It took me about a year to achieve a middle split." Next recommended video: "Getting a Middle Split in 153 days"

[@kritika7078]

Leo khanna?😂

[@ghofranebrahmi5924]

@@kritika7078 yes lol XD

[@matteozanoni5420]

It took me less than 4 months

[@JB-pl3rz]

@@matteozanoni5420 what was your routine?

[@matteozanoni5420]

@@JB-pl3rz find on my channel

[@queeniebaggins3732]

From my younger dancing days we always used small rocking and tense/release motions during flexability/strength training.

[@markdangerfield9227]

I know Zack and train myself to join the middle split

[@LarsRyeJeppesen]

Middle splits is so much harder than the front splits...

[@BodyweightWarrior]

so much

[@daiquiri.]

I'd love to see a similar front split journey video though, if possible - you have lots of videos on middle splits and I really like them, but in front splits, only one - it would be cool if you could add some more material on the front splits as well! Thanks

[@SamohtNox]

Tom Merrick please make a front split video version thx

[@noklteam7062]

This is soo true

[@oceanti6791]

I found middle splits to be far easier.

[@karlscheer1071]

I’ve been working hard for the past month to get closer to the middle splits. I’ve made some good progress so far.

[@dillpickle5486]

Update ?

[@MRbubblegunner]

Update?

[@davisengelis272]

Your videos are really motivating to get back to since-elementary-school-long-forgotten flexibility routines, getting back to middle split training. Thank You, Tom!

[@BodyweightWarrior]

Happy stretching :)

[@danielhrechka5609]

Great video! Following your program for 6 months now, seeing amazing strength and middle spit progress. Ordered your bands to show my appreciation for making these great videos. THANK YOU!

[@BodyweightWarrior]

Thats really awesome to hear Dan, consistency and you get the results :)

[@MarkDangerfield-yk2bc]

@@BodyweightWarrior❤

[@MarkDangerfield-yk2bc]

@@BodyweightWarrior yes I’ve been doing that and you see I’ve been doing the middle split

[@MarkDangerfield-yk2bc]

❤

[@MarkDangerfield-yk2bc]

@@BodyweightWarrioryes

[@amoghviswanath8264]

You have to do a progression for lotus pose, legs behind head (hip external rotation) etc

[@TheTimHall]

It's good that you showed the cold position. From cold I look like I've never stretched before. When I'm warm I can do an oversplit with a 12 inch step. Some dancers and gymnasts can always show amazing flexibility, even when cold, but there are a lot of people with good splits that can't...

[@AdrianKingsleyHughes]

I like your realism Tom. Refreshing given the BS on KZbin.

[@BodyweightWarrior]

Thanks Adrian!

[@michellestrom9083]

Hey with your routines i reached after 1 year my middle split. Im so thankfull four your videos and tips they really helped me.

[@mariahmichele1013]

I was dancer from age 3-18 and could never get middle splits. I’m 24 now and about 10 months back into dance training. My biggest issue then and now is that the splits and associated stretches for the splits kill my knees to the point where they feel like they’re going to burst. I’m trying to embrace the suck and just focus on getting a flat pancake/straddle stretch and hoping for the best for middle splits.

[@briddenattech]

How did it go? Did you embrace the suck?

[@colin-kun3611]

Tom you are the realest in the industry!

[@John-ob7dh]

Did Karate for 8 years 72 to 80 .Could do the front splits and the full lotus yoga position.Could never master the ( we called them ) Box splits. the full side splits gave me a high front kick and a good high Billy Jack head snap kick ( keage jodan ) even today at age 79 i can kick that high and turn on a light switch with my left foot. needed the fullbox splits for a high side kick or mawashi geri ( roundhouse ) .But had to be satisfied with good side splits. Got to say not many in our dojo could do either.

[@natgmac6625]

Yeah it usually takes a year to achieve a certain advanced yoga pose. Of course with dedication, goal oriented, and passion. It’s been a month now since quarantine, I was able to achieve my front split. Been trying for months and now after a month for almost everyday n regular practice. It’s so fulfilling.

[@garycollins865]

Good morning Sir. Thanks for posting this video. I'm working a program presently to increase my mid splits. I re-engaged in Taekwondo last May, two weeks shy of 56 and I'm finding that time puts some limits on my physical capabilities. But I'm moving along, albeit slowly, and having tons of fun doing it. Thanks for posting Mr. Merrick; I'll continue to watch and comment.

[@BodyweightWarrior]

Welcome Gary, consistency is the real key! Best of luck and happy stretching :)

[@michaelajia6435]

Thank you for this video! I retired from gymnastics 10 years ago and lost my splits. Now i am trying to get them back for ballet 😁😁 thank you for making this xx

[@MadeBySex]

Yo Mate! I ve been doing the PNF routine and loaded mobility for like 4 weeks and already see big improvements! Thanks a lot fam!

[@BodyweightWarrior]

That's great to hear! Happy stretching :)

[@traceyam20]

Congratulations Dude 👊. Like your attitude and honesty. 👍

[@RuiPedra]

I've struggled with the splits my whole life. I will try to commit to the advice you presented and keep you posted! Thanks for sharing!

[@AscendHumanity]

Thanks for this Tom , I've always wanted to be able to do full splits. Got close a few times and am going to have to start from stiff position. I've got a hard 12-18 months I guess. Great work and thanks for the realistic advice. Very refreshing to hear real information.

[@AngrySkipperGC]

I’ve been doing your 20min stretch routine, started your front split routine and am getting super flexible. I’m almost at a full front split. This is my next series, once I’m done getting front splits!

[@FuriousPetey]

You rock, Tom!

[@bollywoodbandwagon]

Thank you TOM! I am doing the work for about a week now and will persist and be consistent. Thanks so much for your amazing informative videos.

[@spritgris]

how's the splits going?

[@LandoGamez8]

Its refreshing to see another person who started off in poor position. Im excited to start this program. My flexibility is poor and it hinders my Martial Arts training. Cannot wait try train i will post a response video..

[@theperpetuallyannoyed4074]

Yes. The reality of splits.. been doing it for more than 3 months..have progressed but still long way to go

[@bargvili5658]

hey tom. really liking all of your movement videos. there are really inspiring. can you make sort of a video to improve squats depth (when the torso lean forward as you try to go deeper into the squat, i guess its probably revolve the dorsiflextion and tibilias?), thanks in advance and keep up those informative videos!

[@BodyweightWarrior]

I am working on it!

[@turingmendoza9266]

I agree with you. This takes time practice and dedication not to mention pain. But one will eventually make it as I did.

[@BodyweightWarrior]

100% it's the only way :)

[@michaeltrumph121]

Thank you for the video. Didn't it hurt to stay in that position for so long while training ?

[@MRTatsaa]

It's a grind, It takes time, It's struggle but end of the day it is possible. Embrace the grind !

[@BodyweightWarrior]

100%, embrace the suck!

[@shanecopeland2201]

Nicely done! Every time i try to do the middle splits i get a cramp in my left hip that prevents me from getting any deeper into the position. Anyone had this problem or have any tips of what i can do to prevent this?

[@habatwamweene7780]

It's your hip bone jamming into your pelvis. Tilt your pelvis forward. Get one of the books of Thomas Kurz and you will understand all you need. With his methods, anyone can achieve the splits in six months

[@shanecopeland2201]

Thanks, a lot!! I'll definitely check him out :)

[@CultureSamurai]

@@shanecopeland2201 bro thanks

[@hadrianaugustus5712]

Shane Copeland get it??

[@RocknRollkat]

Well done, thank you ! 70 years old (2018), practicing every day........................

[@ScottErb]

I'm 50 yrs old and I'm just starting working on the splits. Is it better to work on the front splits first and then the side, or can you do both. I'm in no hurry, I'm guessing It will take me a couple of years, but I was wondering what your thoughts were? I stretch for about an hour a day, 6 days a week.

[@paulmarsh9663]

Hello Tom I’ve been practicing martial arts for 40 years now. I’m 54 and used to be pretty flexible but had a few years absence in training due to illness. I’m back training hard now and flexibility is slowly returning. Could you do a video and explain the P&F exercises

[@ExequielGomez10]

What about the knees? Get so much presion starting the split from stand up position.And u were correct hips rotation at the 22th of October how it could be? I don't know your age but get 180 degrees in one years it's hard to believe.

[@Aboite81]

3:33 "balls to the floor" (yes i'm that juvenile)

[@BodyweightWarrior]

it's the official measurement

[@Aboite81]

Tom Merrick YES! I realized after posting that you have said it in previous videos. Love your content Tom, thank you for what you do.

[@chaserz05]

💀🤣

[@EnglishWithLum]

12 months is a good amount of time for that much progress. great job!

[@Calallal]

Gymnastic bodies middle split program is getting me excellent progress with only 45 min per week working toward it

[@BodyweightWarrior]

It's not a bad program, I had a similar training volume :)

[@arenmouradian823]

Im at 10-15 cm now. And i started training at juni this year. But im naturally not a stiff guy.

[@kamclimbs7691]

This is so motivating thanks so much. I'm at 6-7inches off the ground and I started my training about 7 weeks ago, back then I was 9 inches. I was gonna stop because I was getting disheartened but now I'll keep going haha. Thanks so much Also can you do the front splits

[@BodyweightWarrior]

6-7 inches is nothing, keep going! I can, front splits is much easier :)

[@freidenkerin5198]

Thank you so much - your video gave me the reasurance that I can do it. I just need to be consistant! I'm making the experience as well that the last 20cm are way harder so I was worrying that it was possible, but I didn't feel any bone to bone problem so there was still some hope which made me consult youtube again 😉

[@corynorell3686]

So it takes what, 3 years or more to get a cold middle split?

[@gabetaylor7447]

Appreciate the content man!!

[@wilsonuchiha3994]

New motivation for me to do the middle split , thankyou Tom 😁

[@lucasday6013]

detailed and incredibly helpful content as always! Thank you

[@BodyweightWarrior]

welcome Lucas :)

[@faboo811]

Do you think it makes sense to train the middle splits more than twice a week?

[@fekherfekih4223]

I've tried the program for 6 months and I didn't see any progress. This makes me think I'm doing something wrong or I'm not ready yet for middle split. I took a break off the program to do work on some End range exercise and strengthen my adductor. I'm getting back to this in the next couple months.

[@BodyweightWarrior]

Hmmm, DM me your attempt Fekher :)

[@kezzamedic]

This is kinda inspiring. Might work specifically on splits work once I get into a regular stretch and workout routine

[@christiancostanza9952]

Trust me it’s insane,and I’m in shape and train daily

[@girlslikeDarthVader]

Congratulations!

[@ohhiguy]

Good content as always Tom.

[@TheUcHiHaMaD]

Do you've any tips to become more agile and flexible for jiu jitsu?

[@simcity8367]

Did you find the info you were looking for?

[@brianwright9215]

Your videos are awesome 👊🏿 Thank you. I've stretched EVERY day for the past 2-3 years and still don't have the middle splits 😞 Think I need to focus a bit more...

[@joshuamorales1095]

Is it possible to get to a point where you can just hit a front split from jumping straight into it? To be that fluid, like no resistance at all.

[@15fosfo]

So I see many videos of side splits routines, which one do I have to follow?

[@boaty8689]

Just wondering if you can also do fully feet pointed forward middle splits, I currently have difficulty rolling forward more than 45 degrees or so

[@BodyweightWarrior]

I can't as my hip gets jammed, I covered this in my 3 month update :)

[@Thanksall015]

Hi Tom, Can anyone do full split whose age is 28 ?

[@LOST_N_MND]

Congratulations, way to stick to it 👍👍✌

[@miaburke3703]

Wow well done! Thanks for the video

[@dangc8315]

Tom - I love your videos! I am trying to incorporate more or the mobility/movement work from the likes of you and Ido Portal into my Crossfit routine. I love Crossfit, but at 45 years old, and a few injuries including an achey lower back, I realize the important of more mobility/movement work.

[@BodyweightWarrior]

A little makes a big difference :)

[@romeodakins]

I think I am currently about your point at the 3 month mark. Do you think I should keep doing the loaded routine or switch over to the PNF routine?

[@jennyleung92]

Love the realistic expectations

[@simonambrosebrown]

Hi! Can you comment a bit on APT Vs PPT? In your earlier loaded middle split video you talk about APT and it looks like you're progressing with APT and forward feet - however in this video you clearly have upward feet and PPT. Is there specific training for each or do you progress with one and switch to the other? I get knee pain exercising MS and I think it's to do with incorrect hip rotation.. thanks for the videos!

[@BodyweightWarrior]

Definitely APT to get full splits unless you're genetically gifted with the right hip anatomy. I also found that for my personally I need feet up to get flat but still APT.

[@simonambrosebrown]

Tom Merrick cool, thanks for the response

[@Smashbash33]

Bro your content is the bees knees!!! 😍

[@andrewtaylor7598]

Thanks for sharing, you have taught me commitment and hard work

[@gantiganesh]

Is the front splits a requirement to get middle splits? I want to get my middle splits first (24 months down the line probably) as my abductors are just horrible. However, I'm wondering if I should do the front splits first. Any advice would be appreciated, thank you!

[@grunow]

Hi Tom good morning. I’m 42. Do you think age is a variable to take into account when it comes to stretch? I mean, It took you 12 months of consistent work. But you are on your 20’s. How about a person on his 40’s?

[@grayanderson1222]

This guy didnt start any mobility training until he was 41, he is a beast, his method works, there is nothing like it out there. instagram.com/bodyflexx/ So much control, no high reps, short workouts, no foam rolling or trigger point nonsense....

[@ItzeMiiSimi]

Holy shit...that guy is nuts!

[@BodyweightWarrior]

Definitely. The elasticity of tissue reduces with age but you can definitely make a good dent into it :)

[@heesoolim7084]

Gastón CG 9

[@starshipdjs7524]

Your thera band and weight adaptations to stretching, which also adds strength and resistance and not just flexibility. Good job! To be flexible think flexible and be very creative, enjoy the time stretching and above all just relax and breathe. Stretch every day, anywhere, anytime, it is the secret to staying youthful and enjoying life♡

[@richardsolorio5910]

Excellent video!

[@nooneee3715]

great video mate i just have one question iam so busy cause of work i dont have so much time to stretch 5-6 time a week if I stretch 2 times a week will i be able to do the splits i want to do really but i dont have much time lol do you think 2 times a week is enough or i will never be able to do it thanks 😇😊

[@MRbubblegunner]

Hey did you lost your middle splits? This is 4 years old now, 10 months ago you uploaded a V2 version of the middle split routine. How is it going, do you do the splits still? Do you still train it every now and then?

[@LeBoneDaddy]

So should I be doing full body stretching every day (2 sets of each stretch, hold for 30 secs each) and then do loaded mobility twice a week too? Then try PNF after I plateau?

[@bennythebear0711]

LeBoneDaddy yeah daily is the way

[@BodyweightWarrior]

yeah works well for sure

[@seanrainorshine867]

Hello, so I am wondering if you think someone should do both loaded and pnf at the same time, start, with one, then transition, and do both, or use one for every workout?

[@dcodez]

Thanks for another great vid! Question: I don’t have access to weights because I’m constantly traveling, would it be effective to simply do the 3 exercise pnf routine as a relative beginner in middle split training? I’m currently at about the same point as you were when you first started.

[@BodyweightWarrior]

It sure would work. I would add some middle split isometrics for strength and good luck :)

[@Ixnatifual]

Are there downsides to extreme flexibility like this or not really? Thinking of training for it for the novelty.

[@minimalfitness5578]

Great videos! Informative and effective.

[@theanchorcourse1094]

Great stuff Tom, very honest and articulately delivered #nutsinthedust

[@user59628]

That to me is simply incredible! Soooooo hard to do

[@shinrarango]

bruv where do u live its always fucking sunny in your videos surely that cant be old blighty

[@limitlessjoseph1399]

Thank you for the tips and strategies to succeed this complex flexibility. I highly appreciated it!👍👍👍

[@bonny2011]

Gre8.... It's the journey

[@MAJXX-vz1fw]

I don’t understand ! When you’re in the process of getting the splits by stretching ... what do you do when the next day your muscles are sore af to the point where you can’t even get into the splits position youved achieved .., you still continue stretch ? 👀 cause that’s when it’s the hardest 😭

[@rglames683]

That's me rn😂😭 but I think I'm in pain in my muscles because I haven't warmed up properly cause some days when I see how far in my splits I went on the floor 3 times and other days it was almost so it depends on how you warm up and remember to drink water to pump your body up. If the pain is severe take about 2 days rest to help your muscles and get water in

[@Firima05]

Great video! One question - what's your thoughts on the knees in middle split? As a dancer I've learned that the knees always should point up in the middle split, otherwise you put unnecessary pressure on your knees and risk injury. I see that you don’t work that way and I’m curious why? (Sorry about the language, english is not my mother tongue)

[@BodyweightWarrior]

When I go to full I do point the knees up mostly. If you have sufficient conditioning and listen to your body there shouldn't be issues :)

[@marynassuna3792]

For some, for God knows, reason I got my middle splits in 3 months yet don't have front splits in 5 months. After I found a good few tutorials it took me legit 3 weeks.

[@dannililiac]

How'd you deal with the ball pain? I usually help my bf with getting his old flexibility back and when playing around one day we noticed he's in less pain and can go further down if i hold his balls closer to his body. Like the stretching of some muscle or tendon is less then?? I cant help him now due to the lockdown in our country so i was wondering how to help with the pain he gets. Is it normal or just a weird thing?

[@htji4]

About long long should i hold frog? would you recommend pulses or hold?

[@millie7642]

do you have a link to a warm up to do before this? it would be very helpful!

[@ruthlessogre2441]

This is now realistic. Even my 12 year old brother got it in 2 months. I am like 7 cm away from ground with in 2 months. I hope i am gonna finish it in 1 more month. What i wanna say is that just dont get intimidated by the amount of time it takes just start doing it.

[@parales03]

How many hours a day and how many times a day did you do it for. Are there any rest days.

[@miken4591]

What worries me is that the “poor starting point” is my long term goal! I can’t even get to a 45o position.

[@Makeupchic777]

Good day here across the pond..wanted to k how long was each hold as worked through the splits?

[@groesbecksgrow9484]

Thank you so much for this video!!! Did you find that you got more of a pinching painful feeling or a stretch painful feeling while achieving this? I keep getting almost a pinching and I am wondering if it is even possible for me to get this?

[@reeftan6991]

If you feel sharp pain it means you have slipped disc or so 😅

[@mmlyrics1311]

Why no one talking about knee pain during splits? I have that great pain in my right knee during splits, only in my right knee, do anyone knows how to fix it? It's really limiting me from doing split 😓

[@BodyweightWarrior]

You need to work on the hips more. More rotation and get them moving full range before doing straight leg work

[@gorillahands927]

I just love your stuff man! If you are in austria one day hit me up! :P

[@BodyweightWarrior]

Thanks Pello, sure I will be one day

[@troyhagen587]

GREAT INFORMATION AND VIDEO. THANKS MOTIVATION GENERATION

[@BodyweightWarrior]

Get to it Troy!

[@cab711]

3 tips for achieving middle splits:1. Be short2. Be light3. Be Russian/ChineseGood luck

[@jimmytorovazquezjr811]

Okay by rotating the hips forward

[@nevillelongbottom106]

What are the benefits of being able to do the middle splits

[@BodyweightWarrior]

Neville Longbottom you can do the middle splits

[@saurabhvimal1008]

@@BodyweightWarrior 😂