Mechanics Of A Side Split

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Learn how to middle split & side split. We look at the anatomy of a side split, proper position and which muscles are stretched. Furthermore, we cover stretching techniques such as end range strength and loaded stretching mobility, to contortion and more passive based side split stretching methods.
We show my middle split journey and how I learned how to side split as an adult. I'm now able to use that flexibility for climbing, handstands and more. In the mechanics of a side split, we break middle split training down and address the underlying principles to achieve the side split from beginner to advanced.

[@tarakim4667]

finally, someone that’s not a 12 year old gymnast who tells me to just “do it” lol

[@sorryilikeyou9803]

Whos that?

[@dude988]

Video starting with them completely twisted with apparently no bones in their bodies

[@ivantrgovac1906]

Yeah, I totally agree with you. Lol. This guy knows what he's doing and I'll join the free training because I'm really dedicated to learn splits and become super flexible.

[@jordannicoleyoga9539]

Literallyyyy

[@clairedubiel6226]

I agree, those videos often have comments turned off (maybe to protect the the creators since they are underaged) so no one can comment that the exercises in these videos can be very dangerous for beginners, especially adults with little flexibility background. What’s worse is these videos have millions of views making it look like they are good tutorials.

[@trevormorey925]

This is the first KZbin video I’ve seen with real info on split training.

[@FredaDagherTipsandvlogs]

Me too

[@sagarrout5620]

Exactly

[@m.y.5360]

seriously, i am trying to do the sid split for several weeks now but there was not one vid with that much information about it.

[@ShamanicLightHealing]

I've been looking for this video for so long thank God

[@KimikoMaui]

Agreed.

[@TheAbhorrent1]

This guy:"The legs aren't designed to go that far" Also this guy: SO HERES HOW TO MAKE THEM GO THAT FAR

[@taylorhillard4868]

"We're gonna use science to fix God's mistake" lol

[@markgriffith3076]

@@taylorhillard4868 God doesn't make mistakes!!

[@justintime1307]

Is that the guy that just explained in detail how to do it. After thirty odd years in martial arts from kickboxing, karate, must thai, kuk soil won and back to muay thai not one trainer explained this in detail. This guy done that very easily. If only any sensi done this from the start training would be so much easier

[@erikschreiber4671]

you are a looset

[@adalas293]

@@markgriffith3076: O really ?

[@MrRachid20009]

I am 43 years old .. and i can do the full split after 8 months ! Respect 😎

[@anina.toskani8636]

great that you inspire people to train that.

[@MrRachid20009]

@@anina.toskani8636 Thank you 😊

[@amjan]

Thanks man! I trained for month when I was 27 (coming up short), not being sure if I'm not too old for it. Now I've come back 10 years later at 37 hoping I'm not too old again :)

[@fitterfittest3467]

Great

[@SugarSevenArmyOT7]

I am 17 years old can I do the Middle Split 😔😔😔😔😔

[@Dan-cz5sj]

10/10. The amount of time you put into your videos is amazing. You deserve so many more subs.

[@Matthewismith]

Thanks man, I appreciate it

[@Dan-cz5sj]

@@Matthewismith I am currently trying to achieve active range in the splits so this came at just the right time. I really love the way you teach and the structure of your coaching and online business'. The structured methodical approach really chimes with how I do things. I am an intermediate calisthenics practitioner with reasonable handstands (30+ seconds, straddle, improving tuck) and flexibility. I also have a first from Oxford in Politics, philosophy and economics. If you need help with absolutely anything I can offer any of my skills for free. I'd love to get the chance to be involved in your business or practice in anyway. I am currently a gymnastics and triathlon coach also.

[@Matthewismith]

@@Dan-cz5sj Send us an email at [e-mail] or DM on IG @matthewismith and let's see if there is anything that's a good fit :)

[@Dan-cz5sj]

@@Matthewismith 👌👌👌👌👌

[@levelup2014]

@@Dan-cz5sj Good stuff man I love people who go reach what they want in life, keep pushing

[@atlas227428]

This is a one in a million explanation on how to work towards creating a slide split. . I have never seen anyone talk about this. Thanks so much for this video.

[@evanchong6482]

@Bamboo Training oh r u sure? It definitely works for me, could you provide your other sources then?

[@dudejoe8390]

@Bamboo Training I haven't achieved the side split yet. But I got a front split in 3 weeks by working the muscles through a greater range of motion using static and dynamic weighted movements. I've been focusing on overcoming the ball & socket for side split and it's been... quite slow. Practically no changes. I guess I'm going to have try using the principles that helped me get the front split.

[@UberBossPure]

I dont exactly understand wtf we should do now?

[@BlackDidThis]

Wow!! Did we just watch all of that in less than 15 minutes?! Anyone else felt like it was a full lecture hour of a bout three times the amount? That was surprisingly informative in it's impressively organized pace. So well packaged! I know many that give a lot less information that takes longer and sticks less. This was "teaching" at its best

[@lukase8033]

You probably just saved my hip joints

[@Xantar]

I’ve been training in martial arts for twenty years and haven’t made progress in my side splits. This video finally explained to me why. This is literally life changing information. I’m going to start incorporating this information into my training and finding the positions that work for me.

[@dr.elementa1735]

Update plz

[@Xantar]

@@dr.elementa1735 I’ve dropped two inches. I’m nowhere near the splits, but the fact that I made any progress at all is already something. I’m taking it very slowly because I’m 36 and don’t want to injure myself, but there’s hope now.

[@TisDeKenny]

New update?

[@Xantar]

@@TisDeKenny another inch. Very slow but I still haven’t injured myself. I’m also concentrating most of my stretching on the front splits (I’m one finger knuckle off the ground), so I haven’t worked the center splits quite as hard. Small progress is still progress. Thanks for asking!

[@leroar7871]

Update?

[@DustyGus]

Ive always been flexible but the side split felt impossible. Just by correcting my form I'm almost able to do it already. Amazing! I subscribed

[@FelipeCampelo0]

2:04 positioning 5:05 Triangle X Inline 8:44 Adductors • 9:15 { Straight = gracilis { Bent = thigh muscles 10:19 Opposite muscles

[@shantylovesitnaturally1681]

I just tried your tips about rotation of the hips and after ages of training I got my split for the first time! In only one day with your tips! ( I was already close but stuck ) thank you! Iove you!🙏😱💛

[@Matthewismith]

Nice work, that's awesome to hear! Now it's time to solidify it and then eventually start working on the inline split/making it more active 🤙

[@GregoryMorales-uo6ze]

@@Matthewismith I appreciate this video a lot. I don't think anyone can do an inline split if there bones can't let them however I do believe the triangle split you demonstrated can be achieved by most. You don't want to stretch the ligaments that holds are bones together only the muscles so we have to be gentle with our bodies especially with the side splits.

[@SylvainDeCarufelEdwidge]

After 100 years of split training, someone finally explained it properly!

[@krane15]

More precisely, in a way that you can understand it. That way your statement becomes incontrovertible. Remember, communication is a fine art.

[@edanirz]

I love when people explain in a coherent, straightforward and organized way. Great animations, too. Thanks.

[@sandimoe3180]

No one was ever able to explain that topic so well to me. However I'm still scared to break my hips when I attempt doing this :(.

[@casanovapilar]

it´s a gradual training, set yourself a 30 days/15min per day challenge & you´ll see the progress; just a little bit each day

[@3000Godofwar]

mate, Ive been looking for a video just like that for a long time now. Thanks for puting out great and nicely backed up content,

[@cf8595]

Agreed! I’ve spent hundreds of dollars on flexibility training that assumes I can already get somewhat close to these positions already, and have few modifications for my inflexible hips and ankles. Definitely need someone who didn’t start out “flexible” to teach flexibility!!

[@miky4831]

my sis always complains she has stiffer hips than me so she cant do this lol, im sending the vid to her

[@jakobjohansen7640]

Is that woojin I see? No hate

[@miky4831]

@@jakobjohansen7640 yeah it is xd funny that we meet on a totally kpop unrelated video xd

[@aname496]

as a person who trains martial arts i can comfirm this has helped me alot.

[@nonojnet]

Among the huge amount of side split tutorials on YT, this is BY FAR the BEST and more comprehensive one. Congratulations!

[@kirkwhen]

This literally gold. Best and most clear Split video on KZbin

[@Czantorjev]

This is exactly the spirit lifting I needed after stalling with my stretches and being angry at my body for being made that way. Going back to stretching with a more open mind.

[@SiddhantRaiSikand]

Absolutely loved this one! I'm sold, been looking to understand side split and stretched as a whole, and you covered every single point beautifully💯

[@kishorprasad3817]

Sir aap idhaar😯

[@shlokshah7569]

Yo

[@MobaCry]

You know what kind of video would make millions of views... If you had linked under this video a "follow along workout", a 1h or 30 min full workout for split would have been great.

[@HerroVincey]

Best splits lesson on KZbin, HANDS DOWN!!

[@working4ever]

Holy cow!! This is an incredible video! I’ve never seen anyone explain the actual physiology behind it while also recommending strengthening the muscles. Great work!!

[@warwickwestonwrigful]

Excellent Video. I also am one of the few people who learned to split as an adult. Every thing in this video is correct but he left one thing out. If you can't split as an adult follow this video with one addendum. You must treat the stretching as a type of body building. After you have stretched as much as you can you need to learn to hold your body weight up while splitting as much as you can. You won't be able to do this at first but take as much weight off of your hands as possible; increasing the weight on your leg muscles. Once you can hold your body weight up, press your legs into the ground with your muscles 4 times for ten seconds. Do this about 2 times per week. This will build up the muscles and lenghen the muscles allowing you do eventually do the full splits. The body weight is perfect for this because the further your legs are apart the more leverage your weight has on your muscles.

[@happystep7092]

Finally a different and a logic content away from the same repeated bla bla bla... that's what I've been looking for for long time! Thank you 👍🙏💕

[@mansi9026]

He deserves so much attention for his research/knowledge!

[@pookee0064]

Dude, I've been trying to find a channel like this for ages now. This is absolutely perfect in not only getting me to eventually do the splits but also just generally helpful with becoming more flexible. Keep up the good work, you deserve way more subs.

[@MedElHaddad]

the effort that has gone on this video and the energy is limitless, so happy this was shown in recommend

[@themanape]

10/10 for professionalism with pleasant, straightforward, and clear presentation.

[@FredoBernardo]

WOW this FREE information is GOLD! 10x better than the other programs I got in the past! thank you!

[@airline7stripes]

This is the video I have been waiting for! Thank you so much for having taken the time to explain everything so well.

[@SushiiBob]

wow the content is solid, with amazing video production behind it. Thanks for making this free!

[@jess21568]

That was just the best video on side splits I've seen. Very well explained and well put together. Really helpful advice, hints and tips.

[@gouravthakur8094]

Gotta say, man, his voice is soo soothing

[@AerowOne]

Great material! Perfect level of depth and so applicable! Thank you!

[@theundeadmonkey88]

As a martial arts instructor, this is not only going to help me, but my students. Thanks so much for this!

[@starfighter92]

This is really, really good. You go into the topic in such depth and detail, it's really impressive the work you've put in. Awesome.

[@brandonamello6712]

This is the most in depth middle split training video I have every seen. Thank you for this!

[@MsElina28]

Amazing explanation!!!! Thank you so much!!! Thank you for going into the mechanism, the joints and muscles! Great video! Top notch!!!

[@mickey5073]

This is like one of the best quality tutorials ive seen. amazing visual aids. cant help but be amazed by your production.

[@alexanderhenderson7637]

This video is fantastic. I love how in depth you go about the anatomy of splits. Very informative - More please!

[@dwanyetom]

More value out of your presentation than what I've seen in the past...Direct and to the point. Good Job!!! You deserve all the applause you get. And thank you for your insight

[@NewtonYang]

This is an amazing free content!

[@indykid811]

This is a very meticulous break down of how our anatomy functions in relation to accomplish the splits. Great video.

[@KrystelDallas]

This is a great video. Fantastic information, thank you so much!! I've been watching so many side split videos lately to help myself and my own students and this is the best I've found. Looking forward to watching your other videos!

[@karenaustin3829]

I like the way you explain this and encouragement. I am looking forward to finally being able to do these splits!!

[@AngloFrancoDane]

I have been practicing middle splits for almost a year now and came across your video. You explain so much that I needed to know. Thanks! I'll follow up with the program.

[@ln3675]

The most interesting and inspiring video about flexibility that I've ever seen. Wow. I follow you right now !

[@dhunter70]

oh wow, didn't know about that. Thank you! Hopefully, I will start seeing the progression

[@Handsdan]

Great video dude, really enjoyed it. I feel we have been on the same journey. Love how in depth you go, and just make sense of it all

[@erikwinkler]

This is so perfectly explained! Thank you.

[@mr.broccoliwarrior9303]

Be(a)st sidesplit video I have seen yet! Watched it the twice. These videos are so useful. I would really enjoy a video about mechanics of backbridge.👌👌

[@VincentMoves]

Immaculately produced. Thank you for sharing your knowledge and packaging it so well.

[@toughenupprincess1987]

I love this Matt! I can do full split and I couldn't agree more! Thank you for sharing your knowledge

[@VendettaMax]

This is awesome. You covered the most important details in such a clear manner. Even if someone just watched this video and nothing else, they'd be on their way to more efficient and healthier side split training. This content is light years ahead of the rest of side split videos.

[@domcandoitall]

This is the exact video I've been searching for! The way that you explain anatomically what's going on and why almost made me cry! I have never been able to do center splits and I'm 36 now thinking it's never going to happen... And it still may not but at least I understand biomechanically what I need to do to give myself the best chance. Thank you so much for this video and the free training! More people need to explain their videos like you do.

[@nomi6798]

Literally the best video I have even seen of the mechanics of side split. Thanks for that 🙏

[@suzanneibwellness]

this is the best video I've seen on side splits. Really great information laid out and presented in a super interesting and comprehensive way. Can't wait to try these tips!

[@kritigupta3713]

As a practitioner and teacher myself, so much respect for your practice and the way of teaching that is evident from this video alone. Thank you

[@jayc3354]

Well explain and informative, easy to understand and feel safe to follow. Thank you for sharing 🙏🏻🙏🏻

[@Miacbell]

i have been looking for this videos for years. i couldnt thank you enough. all my questions answered. so many years iv been trying to understand . thank you so much

[@rebecadiniz516]

thank you so much for making this content available for free!!! I’ve been struggling to get the middle split for 1 year, but your tips are helping me improve a lot lately and I’m really close to get it now

[@MoPoppins]

I love how well you know what your colors are, and how you’ve incorporated them harmoniously into not only your wardrobe, but your surroundings and graphics, as well. 👌 👏 Makes it so aesthetically-satisfying to watch. 😊

[@dariopereira1877]

Your content is amazing 💪🏽💪🏽💪🏽💪🏽

[@justmove160]

Thank you for the great video. Really good content and accessible

[@Shaolinboy108]

Just logged in to give you a solid shout out - the clarity, clearness, cadence, and ease of your delivery is phenomenal. It’s actually quite calming just listening to you talk. So thanks for such a great video!

[@panosab]

The most comprehensive and to the point video for side splits. Excellent !

[@idaho307]

So glad this was recommended to me!!

[@RemusGT]

This video should get 500k views for real

[@tingtingli9431]

im still reeling from how informative this video was. Would love to see this channel cover more topics in this style, especially climbing related training. Instant subscribed

[@drkennethwang]

Wow, you explained some of the complex mechanics in a way that is so easy to understand. Thank you

[@SushynatorProduction]

This is my favorite video about learning the side split so far! btw where are your anatomy animations from? Looking great greets

[@bobate6030]

OMG!! I'm so happy to across this video. However, I severely need help with loosening the adductor muscles and the gracilis.

[@saranalen2741]

The quality of this video is insane, didn't know how much I needed all this information. Thank you! Subscribed almost immediatly 😍

[@jessyevgeniyapo]

Dear Matthew, I love what you are doing. Thank you for your time and dedication. You are amazing and inspiring.

[@radicalrilee]

This is incredible! I would love to see a similar breakdown of front splits.

[@MisterGoro]

we need this video

[@proteirei]

​@@MisterGoro щлд😢 он он

[@kivalily]

i literally got my full middle split after watching this video and seeing the super clear and detailed explanation of how to sit back with your chest up.subbed thank you so much!

[@QuocNguyen-vx5kd]

Wow the was the best video on side splits I have watched 🙌🏽🔥🔥🔥🔥 thank you for putting your time and effort into making a amazing video 🙏

[@lil.hercules]

Best video on KZbin with absolutely great information about full split squat! Thanks mate ✌️

[@yowanehakuuu]

Your voice is so soothing I wanted to cry at some point

[@mononokehime3182]

My hips hurt just watching this guy side split

[@3ForPs]

Thank you! One of these style videos for hamstring mechanics would be so helpful.

[@grandmasgifts7230]

This was the best video I’ve seen on this topic. Thank you.

[@luemun]

Would be interesting to see the same type of video for front splits :)

[@annapierrot5009]

I learned so much in a few minutes. Stopped at 4:50" to hit the subscribe button. This is gold. So happy I found this channel 🤗😍 🙏

[@poonraider1]

This video was exactly what i was looking for, thank you. Time to start my journey!

[@zaibien]

Wow, what an informative video! I've experienced a lot of pain in the inside of my right knee when trying to get into the middle splits and for a long time, I couldn't find any explanation as to why - until this video. Glad it appeared in my youtube recommended!

[@sammeni2911]

Gosh, I wish you were in South Africa so I can take classes in person

[@umangasarathchandra717]

the thumbnail looks like it has the potential to reach 1M views

[@naomihawkins8470]

You are a genius! I’ve been watching tons of split tutorials, your video is by far the BEST & most informative. Thank you for sharing this info!! You’re awesome :)

[@leanxcalisthenics]

Great video! very well put! thanks for the very detailed explanations! I've been training the middle split for 6 months and I've been improving my weak areas, correcting my posture, etc. and this is one of the best videos I've watched!

[@Lucky-uk1bv]

Makes for impressive moves on the dance floor and silly comments at the gym.... GOOD STUFF MATE

[@sidpaulson1]

Posting the best content as always!!!

[@Matthewismith]

Thanks Sid 🤙

[@Yoga_Anggara]

Both are amazing

[@kathleentones9606]

this is an awesome video! I've always dreamed of being able to do the splits but have never been sure how to get there! thanks!

[@golden_hour8833]

Thats amazing! I wish I've seen it when I started streching. I ended up learning it all by payimg attention to my body and almost getting hurt. It confirms so well what I experienced. Thanks!!!!

[@Nithralas]

This drastically improved my splits almost instantly. Thanks man

[@Bitelli81]

Thanks! Anything on the front split?

[@coachpaul-vedicfitness]

This is HIGH quality content. Thank you so much for sharing your knowledge and passion so clearly

[@CRehm]

That is probably the best video on stretching techniques I have ever see! Chapeau!