How to not get stuck in your middle splits

[@Kaalokalawaia]

This is fantastic. The first time I've seen anyone actually explain the mechanics, which is exactly what I wanted.

[@Matthewismith]

Was epic training & filming with you buddy! I'm glad we managed to build a game plan for your hip impingement issues 🤙

[@k9lew_]

you're great

[@Matthewismith]

Thanks@@k9lew_!

[@polgzz]

​​@@Matthewismith in my case the tailors pose is what I find the most limited, but at the same time is where I feel an impingement the most. I can't stand any weight nor really actively pull my knees down without "pain" on one of my hips. I've tried tilting my pelvis back or forward but neither makes it feel good... It seems like I need to get the feet of the hip side that hurts to cross the "middle" line of my body with at least a few centimeters more than my ankle... to stop feeling the impingement; which stops being a tailors pose and doesn't enable to use both legs at the same time... any ideas?

[@Matthewismith]

​@@polgzztry the exercise at 13:00. It should relieve the impingement from tailors pose for most people.

[@grppv]

I was so surprised and happy to see you on KZbin bud, we’ve been studying together at DUFE in China. Glad to know that you are prospecting, blooming and doing things that you like!

[@seeNEMatik]

Hands down the best video on middle splits! Huge thanks!

[@dns15r]

OMG i have been trying to do splits for almost 2 years and couldn't figure out why everyone else could roll their hips forward so easily I thought it was just me, this video exactly pin point the issue and the fix for it

[@MarincaGheorghe]

Using gravity + weight seems to be game changer. I have to see the effects in some weeks I guess 😊

[@jujutrini8412]

Have you done it?

[@DucMinh322]

"Seated Goodmorning" and "Tailors pose" are things that I saw in Ben Patrick's ATG, but didn't fully understand them. Now everything is cleared. Thank you so much for the video.

[@aljoscha6897]

I feel the same haah

[@JezoesPatrosa]

😅

[@lcsanostra]

One of the best videos on the necessary hip mobility needed for splits .

[@AdrianOnBars]

The active vs passive test at 8:47 is gold! I’m not surprised though with Sondre’s results 😅

[@Takigavin]

Not sure why I never expected this collab, it just makes so much sense! Love to see it!

[@Sondre_Berg]

If you want to learn more from Matthew, you can check out his flexibility platform: www.matthewismith.com/a/2147523210/L6amAJJR

[@Khroniclas]

This has to be the single most helpful video I've ever seen on learning to do the sidesplit. Wow.

[@JonathanMartinPH]

this is the reason why I love Mattew Smith.

[@apeiron1984]

Matthew is the best trainer ever.

[@moment37]

So great to see specific explanations, exercises and advice broken down so clearly. Very very helpful 🙏🏾

[@Idontwanttohaveaname-ov4ic]

Everyone's starting position is my goal. I can just about get to 90 degrees.

[@sergiosantos9534]

every starting position is good!

[@User_ML907]

This collaboration with two guys I follow is awsome and helpful. I know that Sondre's strength and flexibility is very high but he is humble. I did his program and am very pleased with the progress.

[@sakuraesther6309]

Mathew is a good teacher.I am so informed .Thanks alot

[@hellfrozen9971]

I used to think that middle splits are a must for straddle planche,so I mastered it before doing the straddle planche,and it definetly does help,but I increased my flexibility a lot for that purpose as well and I still continue evolving at flexibility

[@ElevaiasMichiriko]

@@hellfrozen9971 post clip pls ril or fik

[@firstnongrata]

Amazing. When it comes to flexibility I struggle so much more with the pancake than other basis exercises. This video is really insightful and everything is explained so well!

[@AkeaiBativagone]

I really love this❤,it means so much when an expert share their secret techniques,to help us who struggle for this level of flexibility.Thank you all, very very much.

[@caitlincolquhoun8120]

Excellent video. By far the best one I’ve seen in regards to side splits. I never understood the rounded back position for pancake before but it makes so much more sense now. Thank you!!

[@thirteenthirtyseven4730]

13:14 I heard: “There is no ‘one size splits all’”. 🤣

[@dirt-rider888]

Incredible! I will probably need to watch this view several times but it gets to the science and the physiology & kinesiology in a way I have never seen done before for middle spits, a weakness I have been struggling with. Thank you very much!

[@sphamandlacele-g9y]

Good training indeed, I started training last year and it took me about 5 months to be able to do a full split, it was easier for left and right split but I really had to be patient to get the middle split,

[@mathewkeal2425]

Man what a combo. Two legends. Great content and super helpful. Working hard on the Tailor and pancake with some passive middle splits at the moment. Glad to know I'm on the right path ❤

[@pinky-ud1rt]

Iv been trying for a month with another vlog but i need this in my life

[@stevenwelp7165]

Coherent linear instructions guys, thank you!

[@SmartNawa-us8jc]

Wow am Brighton from zambia 🇿🇲 you are best trainer I've ever seen am splitting coz of you thank you

[@TheUltimateFridge]

Nice, I will definitely test this out. I was always pretty close to a full side split, but with no system or theory behind it and ... surprise, I've been stuck a few centimeter above the ground for months.

[@lynnebizlyne436]

Wow! I have never seen or heard this information before. Totally amazing. Loved watching and learning. Thank you for sharing

[@ТамараТрегубова-т6б]

Thank you so much for your great explanations!!❤

[@edwardlambert5671]

For me the biggest thing is being warm (I will say that doing the tailor’s pose without any weight was actually a great warm up, pressing the knees down then bringing them up) once I’m warm my passive and active become pretty good, I almost have the full split, but if I don’t warm up my body doesn’t want to do the splits at all.

[@VENTURESAM]

This was very good, I am stuck as well and now I know what I can do about it :))

[@maxmuller-rienzburg9614]

Hi and tnx f Great video. I am 53 and have been flexible all my life. I can do front split (split in a forward motion) on both sides, but never managed to do the split. I have set a goal to manage the splitstrech now. Thank you.

[@deformitygurubashi]

You guys are fantastisk! Cheers from Brazil 💪🏼

[@annasmith5216]

This is amazing, I’ve narrowed it down to where I have tons of flexibility in my adductors but still struggle getting my forehead to floor in pancake, especially feeling on one side

[@victormanuelpolanco922]

I already got a comfortable pancake stretch and am trying to evolve from there to the middle split. Pretty close to the floor already yet lots of work remains to be made and in the end range that matters most. Not a problem for me as I love flexibility and mobility training and I couldn't be getting a bigger blast out of this fascinating self- discovery journey.

[@LilTechCricket]

I know, me too! I've always loved stretching since my ballet days, so my flexibility is freakish for most people. But I cant help to keep wanting to reach new limits! The active vs. passive split really got me thinking about strength.

[@HeroicCoachingwithDan]

Fantastic teaching! However, self-assessment might be limited and in person assessment would be the gold standard for individual needs.

[@beeankha]

Amazing! Seeing the passive vs active was so informative!

[@juliakazantseva9750]

thank you so much for the video, so much to think about, so much to do! I've subscribed to Matthew's page. separate thanks for (and it will sound strange) for sweat. usually while filming most of the beautiful trainings people tend to not show the sweat. and when i do my training after watching those videos and drown in sweat i start to wonder - is there something wrong with me? is my body doing what it supposed to be doing or am i some sort of freak? when i saw that you had a bit of perspiration after the stratching it helped me to realize that "bloggers also sweat, everything is ok". it means a lot. thank you, Sondre.

[@srStinnky]

Nice video! I've been trying to get into Matthew's program but I haven't been able to afford it, this bits can help me a lot!

[@tristencorrado]

Best of the best. Please come to the states!

Thank you for this. It was needed for me. 🤗☀️🙏

[@realengineeringknowledge]

You're both best trainer ❤

[@ashleeishell3033]

this was so HELPFUL!!

[@100nzymes]

Fantastic, educational training video, thanks heaps!!

[@JeffKastner]

Great video, though I was hoping you would recommend frequency for training the side splits.

[@alex-ander-13]

Thank you for the inspiration!

[@A.I8I.M]

So wonderful! Amazing! I hope I will make it when trying these methods and without any potential injuries.🙂 Split is like my dream.😃😃 I need it to 'fully kick', any kick with the full 'range of motion' [ ROM ]. Wish me luck!!!😃🙂 And Greetings from Egypt!👊🔥🇪🇬🇪🇬

[@ssliger11]

Amazing, thank you.

[@eagleeyemind4800]

Amazing insight in this tutorial, thank you so much for uploading Sondre!

[@sipofsara]

wow thank you this was extremely insightful!

[@leehicks3172]

This is great information!

[@maxs_hidden]

Great video!

[@lucaliuk7877]

This is a really nice video where showing how to strech step by step , i 'm really interested on it and i would like to do some of these excercises , how can i do? Who can i contact with? I live in Italy(Rome) , i dont know which gym or Personal Teach do this . Thanks a lot

[@cheeks7050]

Amazing content

[@martaperezdelope]

Fantastic content and advice!

[@TrueBagPipeRock]

Yean, Novak changed my views on that. It is very needed. I would have ton a ton of yoga and ballet as a foundation and built off of that if I had a do-over. Acro and other stuff after that.

[@adv.bsashoka]

thanks to all of you that is very helpful to understand that

[@sosolalalalla6156]

Thanks a lot. What if the problems are both an inflexible hip that does not lean forward and inflexible abductors?

[@katyeah1213]

When I'm doing side splits I tend to get pain on the inner side right next to my knee. Still feels like a stretch, but a heavy one that also could be hurtful for my knee. Is this the hipflexor?

[@renukanthmurugeshwari1512]

Thank you so much master 🎉

[@sergeysema3466]

Amazing! Thanks a lot for the video, guys!

[@walwby]

Where are the 12x14x16 wooden boxes from?

[@ariverdreaming]

Wow!! This is so interesting, excited to try my self assessmenr

[@herc1305]

I can fully pancake and nowhere near middle split. I saw a guy at my gym that can fully middle split and couldn't even go much past "halfway" down for pancake. It blew my mind. Only recently beginning to understand about really going with anterior pelvic tilt and rotating my legs/hips. Hopefully because I can pancake....chest/belly on floor, I can middles split and am not there yet because I am approaching it wrong.

[@BrisaRuiva]

I’m almost getting the middle splits but it still feels so far because I have been in this position for so many years lol 😂I’m really stuck but hopefully next year I will get it🙏🏻 I will try some of those next workout

[@Crystalplanet2007]

Any recommendations when having a injury like a "groin stretch"?

[@renee4835]

Great video!! Any tips for pain on the inside of the knees during pancake? I can get my head to floor with my feet a few feet apart but when I stretch my legs wider, I feel a pain on the inner part of my knees and can’t get my head down very far at all

[@paramnesias9198]

Excellent. Thank you.

[@Hobbychemiefreak]

How does it make sense that your active hold is deeper than your passive hold? Direct comparison at 12:00.

[@Sondre_Berg]

My educated guess would be that they are actually equal. However, in the active hold I get much more help from gravity since my whole bodyweight is pulling me down 😊 And because I have a rather high level of strength in the end range, I am still able to sustain the hold at that range

[@fieldsofgold775]

Good video. Thanks 👋

[@k9lew_]

amazing stuff

[@Caroline-de3dh]

This is amazing!

[@DanielleA2023]

Nerve health is the single more critical contributor

[@joellebruce1014]

@Sondre_Berg I need you to explain the body anatomy mechanics of the front splits

[@mattiemaurin]

Really love the examples and explanations. What if bone jamming isn't the problem? Even sitting in a relatively narrow pancake, it feels like the gracilis inside the knee/inner thigh area feels strained like it'll tear. What can be done about that?

[@rahelmaria9202]

Terimakasih sir,saya akan melakukan latihan ini

[@hilcar5812]

Excelente explicación. Uno piensa que en ocaciones es un mismo ejercicio para todos. Y vemos en las explicaciones de su video y con muestras explicativas que es de otra manera más simple y cientifica a lo que se refiere a las herramientas para trabajar los musculos y poder lograr un estiramiento sano en las piernas. Mis Saludos y Respeto. Hilario Carmona Desde Venezuela. Gracias. *****

[@heltok]

Great video! Thanks!

[@stefanfrankefotografie]

good to see that even such a great calisthenics master like u isnt the flexible one :) ...

[@mattmazzola]

Great video about how to assess and improve flexibility. I like how @Matthewiswmith can explain the technical details and show how those influence practice for optimal improvement. I was surprised Matthew didn't mention femoral neck-shaft angle (NSA). I had read that it has a much wider range than you would expect. With some people closer to 100 deg and others closer to 130 deg. I think this is correlated with ancestry (e.g. Asians larger angle than Caucasians) I thought this would influence bone jamming. Perhaps my data isn't accurate and it's not as significant of issue as I thought, but I would be interested to hear Matthew's opinion on it.

[@Matthewismith]

There's lots more to talk about side splits than is in this video. I cover what you describe in the KZbin video "Mechanics of a Side Split" on my channel if you want to hear my thoughts on it 😊

[@TheNoormuhammadkhan]

I think there is only active stretching exercises for full stretching what does it mean by passive

[@megangarcia6991]

Active is movement positions. For example lunges, squats… movement positions that you’re moving. Passive is when a body stays stagnant in a position such as a plank or something where you’re just holding the body in one position.

[@megangarcia6991]

In this case, passive is when they used help to stay stagnant… ie when they held on to the blocks while in a position which created more of a stretch maneuver. Active is when they used just their own body muscles to push against gravity to actively engage the muscles and it turned it from a stretch into an exercise for that muscle.

[@ralucagaravelos9883]

Matthew might have gave will to try better on my passive side splits! 💭💭though good on splits can't elevate my feets and go deeper so I strongly believe that my side splits fail are due to the abductors🙄Love good teachers, Bali makes people glow also

[@lvblul247]

Very informative

[@andrewcas8153]

Other than specific influencer regimes, what would be your recommendation to increase flexibility, yoga etc ?

[@alexis7-]

i want to do it so bad but my sciatic nerve is hurting a lot lately, i'm gonna go to a doctor to see what is happening....

[@oyandakona5994]

same get beta❤️

[@lavkumar3639]

@Matthewismith so, one who is unable to do pancake stretch, can never be able to do side/middle split??

[@ugenegareth9339]

I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times. 78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways. 81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times. 88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders. 92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come; and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified. 99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations." 102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75 //////////

[@coachcastle666]

Excellent video thank you

[@jordanbabcock]

i pulled a muscle somewhere in my hamstring/groin doing weighted pancake 😭 any advice?

[@AndreS_22246]

Great job 👍👍👍

[@hastiahmadi5759]

Thanks❤❤❤❤❤❤❤❤

[@nessiemupfeki]

Why is it important to be able to do this split functionally?

[@Duskydog419]

When you go bowling with friends and you accidentally step over the foul line. You can slip rip your pants with style. 😂

[@nessiemupfeki]

@@Duskydog419 🤣🤣🤣🤣🤣🤣🤣

[@Ingridn_art]

really helpful! Thank you :)

[@paulwilliams6827]

You are amazing 💪🏾💥

[@noob78]

Amazing

[@jimanHK]

Brilliant

[@arslaanpasha3334]

Dude how do you keep your hair so healthy. 😮

[@live-to-ride]

I'm surprised that the frog pose (yin yoga) wasn't included in the training.

[@gs-mv1ph]

You’d hate for those boxes he’s standing on to slide out on the wooden floor! 😅 Good video though, cheers!