How to not get stuck in your middle splits

Рет қаралды 442,643

Sondre Berg

Күн бұрын

Пікірлер: 172

@Kaalokalawaia 9 ай бұрын

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

@Matthewismith 10 ай бұрын

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

@k9lew_ 10 ай бұрын

you're great

@Matthewismith 10 ай бұрын

Thanks@@k9lew_!

@polgzz 10 ай бұрын

@@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 10 ай бұрын

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

@grppv 5 ай бұрын

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 10 ай бұрын

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

@dns15r 10 ай бұрын

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 4 ай бұрын

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

@jujutrini8412 3 ай бұрын

Have you done it?

@Faithful_teddy 14 күн бұрын

How’re ur splits now?

@Sondre_Berg 10 ай бұрын

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

@DucMinh322 10 ай бұрын

"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 10 ай бұрын

I feel the same haah

@JezoesPatrosa 10 ай бұрын

😅

@Takigavin 10 ай бұрын

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

@lcsanostra 3 ай бұрын

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

@AdrianOnBars 10 ай бұрын

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

@Khroniclas 9 ай бұрын

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

@moment37 10 ай бұрын

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

@hellfrozen9971 10 ай бұрын

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 6 ай бұрын

@@hellfrozen9971 post clip pls ril or fik

@Alan-di5kq Ай бұрын

Minecraft keeping you flexible as hell

@hellfrozen9971 Ай бұрын

@@Alan-di5kq Yeah😂😂

@tichondriusstormrage 25 күн бұрын

Exactly what I was looking for, thanks guys!

@User_ML907 10 ай бұрын

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.

@firstnongrata 10 ай бұрын

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!

@JonathanMartinPH 6 ай бұрын

this is the reason why I love Mattew Smith.

@sphamandlacele-g9y 10 ай бұрын

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,

@apeiron1984 8 ай бұрын

Matthew is the best trainer ever.

@sakuraesther6309 5 ай бұрын

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

@caitlincolquhoun8120 10 ай бұрын

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 10 ай бұрын

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

@mathewkeal2425 10 ай бұрын

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 ❤

@TheUltimateFridge 10 ай бұрын

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.

@AkeaiBativagone 10 ай бұрын

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.

@dirt-rider888 9 ай бұрын

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!

@Idontwanttohaveaname-ov4ic 10 ай бұрын

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

@sergiosantos9534 7 ай бұрын

every starting position is good!

@pinky-ud1rt 4 ай бұрын

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

@stevenwelp7165 9 ай бұрын

Coherent linear instructions guys, thank you!

@lynnebizlyne436 8 ай бұрын

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

@victormanuelpolanco922 10 ай бұрын

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 10 ай бұрын

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.

@SmartNawa-us8jc 8 ай бұрын

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

@deformitygurubashi 10 ай бұрын

You guys are fantastisk! Cheers from Brazil 💪🏼

@ТамараТрегубова-т6б 9 ай бұрын

Thank you so much for your great explanations!!❤

@annasmith5216 6 ай бұрын

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

@edwardlambert5671 10 ай бұрын

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.

@beeankha 10 ай бұрын

Amazing! Seeing the passive vs active was so informative!

@VENTURESAM 3 ай бұрын

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

@tristencorrado 8 ай бұрын

Best of the best. Please come to the states!

6 ай бұрын

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

@maxmuller-rienzburg9614 8 ай бұрын

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.

@srStinnky 10 ай бұрын

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!

@HeroicCoachingwithDan 6 ай бұрын

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

@100nzymes 10 ай бұрын

Fantastic, educational training video, thanks heaps!!

@alex-ander-13 6 ай бұрын

Thank you for the inspiration!

@juliakazantseva9750 10 ай бұрын

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.

@ashleeishell3033 3 ай бұрын

this was so HELPFUL!!

@realengineeringknowledge 10 ай бұрын

You're both best trainer ❤

@A.I8I.M 10 ай бұрын

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!👊🔥🇪🇬🇪🇬

@sipofsara 10 ай бұрын

wow thank you this was extremely insightful!

@eagleeyemind4800 10 ай бұрын

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

@leehicks3172 4 ай бұрын

This is great information!

@max_heeden 10 ай бұрын

Great video!

@ssliger11 10 ай бұрын

Amazing, thank you.

@martaperezdelope 9 ай бұрын

Fantastic content and advice!

@JeffKastner 8 ай бұрын

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

@BrisaRuiva 4 ай бұрын

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

@fieldsofgold775 10 ай бұрын

Good video. Thanks 👋

@ariverdreaming 8 ай бұрын

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

@adv.bsashoka 10 ай бұрын

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

@kiPROBRos 3 күн бұрын

Excelent explain.

@cheeks7050 10 ай бұрын

Amazing content

@renukanthmurugeshwari1512 7 ай бұрын

Thank you so much master 🎉

@TrueBagPipeRock 10 ай бұрын

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.

@lucaliuk7877 7 ай бұрын

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

@paramnesias9198 9 ай бұрын

Excellent. Thank you.

@walwby 10 ай бұрын

Where are the 12x14x16 wooden boxes from?

@herc1305 10 ай бұрын

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.

@heltok 10 ай бұрын

Great video! Thanks!

@sergeysema3466 10 ай бұрын

Amazing! Thanks a lot for the video, guys!

@sosolalalalla6156 6 ай бұрын

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

@joellebruce1014 8 ай бұрын

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

@k9lew_ 10 ай бұрын

amazing stuff

@rahelmaria9202 3 ай бұрын

Terimakasih sir,saya akan melakukan latihan ini

@coachcastle666 10 ай бұрын

Excellent video thank you

@Caroline-de3dh 7 ай бұрын

This is amazing!

@katyeah1213 7 ай бұрын

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?

@Crystalplanet2007 10 ай бұрын

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

@mattiemaurin 10 ай бұрын

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?

@AndreS_22246 10 ай бұрын

Great job 👍👍👍

@renee4835 9 ай бұрын

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

@mattmazzola 10 ай бұрын

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 10 ай бұрын

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 😊

@andrewcas8153 10 ай бұрын

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

@Hobbychemiefreak 10 ай бұрын

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

@Sondre_Berg 10 ай бұрын

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

@Ingridn_art 10 ай бұрын

really helpful! Thank you :)

@ralucagaravelos9883 10 ай бұрын

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

@hilcar5812 9 ай бұрын

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. *****

@paulwilliams6827 10 ай бұрын

You are amazing 💪🏾💥

@TheNoormuhammadkhan 5 ай бұрын

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

@megangarcia6991 2 ай бұрын

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 2 ай бұрын

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.