6 Exercises to Help You Get the Middle Split

Download Your Free e-book: "How to Maximize Your First Year of Climbing" - the guide I wish I had when I started:
www.movementforclimbers.com/f...
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Most of us feel the same way about middle splits. Underneath that simple appearance must lie an unimaginable history of pain and suffering. (Ranton splits training scene) You may have seen footage of hardcore training methods bordering on the edge of torture, and thought “mm maybe that’s not for me.” But what if there was a more varied and systematic approach?
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LINKS:
Gymnastics Bodies Stretch Series: www.gymnasticbodies.com/stret...
Tom Merrick: • Middle Splits | Do It ...
Ranton: • How The Shaolin Temple...
PNF Stretching (PIR & RI): • Proprioceptive Neuromu...
Saturnomovement: • Middle Split Mobility ...
Bloodsport: • Video
Cabin Fever: • Cabin Fever (7/11) Mov...
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[@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.

[@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

[@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"?

[@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!

[@BVOMASTERCHONG]

Great video! Love your tips and drills!

[@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.

[@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.

[@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.

[@Brandonli888]

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

[@stefs_]

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

[@Teodrossavery]

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

[@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

[@surdydavids2093]

I think this is by far the best I've got on here. Thanks so much for this.

[@ecstaticform]

Amazing !!!!!! so many videos out there, this is pure quality movement !! Congratulations !

[@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.

[@skiatauli]

Amazing. Slow and gentle instructions. Thank you.

[@GonzaloGovinden]

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

[@lousecus1112]

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

[@barnabasoyeleye595]

The best I've seen so far...thanks so much ✨

[@Fadi.Najjar00]

Very informative and well-rounded video. Thank you very much

[@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.

[@frankwilliams3036]

This put it better than any other video I’ve ever seen. Good job man! Definitely not a climber, but I am a martial artist.

[@hermanodejesus7264]

This is pure GOLD.... 🙏🏽

[@eviticus5575]

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

[@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?

[@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!

[@matteosollecito2448]

This is so well presented. Thank you.

[@Erikmacip123]

Love your great info and video quality!

[@funsearch999]

The best video for splits exercise so far. thank you very much!

[@paulahluwalia7334]

Excellent video

[@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!

[@niviamaria6208]

Incredible! That's really amazing and helpful, thank you very much.

[@Solja_D]

This was a great video. Great information. Thank you. I'll defiantly be adding these.

[@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!

[@nicholasyouds3142]

Glad I found your great videos! It is amazing and beautiful how different everyone is. I am so far from middle split, and I would love to have your frog ability, yet for me pancake is easy and I still havent found my end range being several inches into overpancake and then rolling out. I probably need to reevaluate my own ego and work on my deficits and spend less time in pancake.... Looking forward to using these more on my fitness journey.

[@fernandobazo6369]

Very well done and I will try to follow those excersices

[@asadsayed1714]

What an exercise really appreciable! Hats off.!!!

[@maykogarzozidelfini9301]

Great video, man. Thanks a lot. A follow along version of your routines would be great.

[@fredthompson5435]

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

[@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!

[@TheWildcry84]

On point and helped me a lot! Thank you!

[@manojperumarath8217]

This is pure gold ❤️

[@abribobable]

Good to hear from you thanks this is great lecture

[@manonguinchard5829]

This is going to help a lot, thank you !

[@lailatbarbie1884]

Thank you so much for this!!!

[@JamesCT153]

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

[@stephenyoung4433]

Thank you so much for this video! You inspired me with your techniques to do the split.

[@noratruong7816]

So informative. Love it. Thanks 🌻

[@olegc6209]

very useful thanks

[@Torandadaone]

This helped me a lot

[@ApneaPro]

Nice video, mate! Thanks!

[@sarnsaetern8560]

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

[@ZandySungaOfficial]

Finally i needed this! It was hard for me to make up one myself even through research

[@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.

[@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

[@B_Son]

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

[@killyourself2times]

This video is gold man! I just started the MIddle Split training some weeks ago and this video couldn't be more on point. Thanks!

[@ShoeBoyReview]

Did you achieve the middle splits?

[@killyourself2times]

@@ShoeBoyReview not yet man. I switched my focus more towards the front splits first, and I am currently very close of achieve them. When I can do it properly, I will go back to the middle split again. Fronts are easier, so I decided to start there first, and I will probably help me in the future with the middle ones 😉

[@soniamariaalvesdemelo6545]

Thank you👏👏👏

[@shoryuken0x]

Awesome video my dude!!! ❤❤❤ ty !

[@missoldday]

Amazing

[@m.s682]

Wasn't gonna watch but then you played a scene from the greatest movie! Well done 👏🏽...I'll be incorporating these in my stretches

[@itsjessicayee]

i have always wanted to do the splits. thank you for the help and suggestions

[@YTFPV]

Great video and does feel so good after stretching starting playing soccer a month ago and felt so stiff

[@apolyedapolyed7524]

10 minutes, very helpful, thanks 👍

[@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

[@Laron53]

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

[@akankshamishra9884]

FINALLY... came across such a video... Thank you for creating this video. ^_^

[@adityamahore2086]

Thanks a lot man this is really great 😀

[@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

[@hv6411]

So awesome! TY🙏🏼

[@tvoieee5728]

Wow! I liked! Thank you very much

[@mariostekic]

Great tips 👌

[@shamsudinjalaludin1271]

Thank you for upload this video.I try to do splits for your guideline.

[@teedtad2534]

Good tips!

[@laxmisawlani1490]

Very nice

[@francisrayrecto1070]

Thank you so much

[@ecwn7844]

Very calming voice

[@HoangTruong-ij4sm]

Thank you very much.

[@tedereTSSK]

Thank you.

[@shawnkoey4614]

love the opening statement~~

[@zeromasters2286]

I like your kanagawa wave!

[@eXquisiteNoise]

thank you!

[@faridturayev7852]

Thank you very good!

[@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?

[@raavisrinu7960]

Thank you sir

[@abioladickson2238]

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

[@fitterfittest3467]

Useful exercises

[@newton6501]

Tqvm

[@VIEW-ut3bu]

As per usual, great segment. Onto my Diamond Frog.

[@arrawal6651]

Thanx

[@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?

[@kaipenteker1183]

sehr schönes Video. Sehr schön erklärt. 👍

[@vampiremune]

Thank you brother! Stay active and keep striving 😁

[@misherukungfu]

You are great. I searched very very long for such a video...btw..I stayed on your video because of your voice...I admid i skipped in your video to see what you show.....then the comments and I stayed..I write this befor watching it completetly......univers says: watch it and do it like him...btw: front split is easy to me

[@misherukungfu]

Thank you a lot for Nr.6...

[@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 !

[@xz4553]

Excelent Video

[@MoPoppins]

Wow…this was SO comprehensive! Very well-explained & demonstrated. 👍 👏

[@sherissagounden4403]

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

[@workoutreunionivoula]

Bravo merci pour conseils île de la reunion

[@np2413]

I like the start part