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 👌
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.
@@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!
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!
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
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.
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
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 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!
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!
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.
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?
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.
@@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 😉
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
Week 1 Day 1: I decided to do this 3 times a week and to keep up with this I will be posting my progression till I finally can do a split! The frog: ca. 15cm above the ground, definitely feeling the stretch Pancake: I can barely move forward without tilting my back, after a couple of wiggles I am slightly tilted. Isometric: end position ca 20cm above ground Wallsplits: ca 38 degrees
Nice! Remember that while being able to do the split is a great goal, it is quite far. Remember to appreciate every small achievement without letting yourself down if after some months you don't reach it. Also, the difficulty with the pancake comes from weak lower back muscles. I suggest some romanian dedlifts :) Good luck and let us know your progression!
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
I am 52 year old man. I want to start the new year doing this split as well. I have tried to many times, lol. U know the story. I hope this is going to be my last try. I will come and check on ur progress, san t, once a while. I wish u luck.
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.
I achieved it by practising all different splits at the same time. Every month I notice that I was making progress. Without any warm ups. Just straight trying. Dunno if you can do it in a month. From my own experience this doesn't seem possible. I needed a lot longer. It also drained my energy like crazy.
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?
I'm pretty close without doing these methods, but it has definitely taken a lot of time. I naturally can get pretty low because I stretch my legs a lot. Mainly for kicking. There is a lot to properly learn by applying it in this video. I'm going to try all of these techniques and hopefully by the end of the month I make it the rest of the way.
@@pinkipromise Never got there as I gave up do to being interrupted. I got a lot further doing this for a while. If I kept going I'd definitely got the middle split. completely forgot about trying it
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.
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 !
This is great it looks a little advanced though not entirely for beginners. I have a question about things like the wall exercises how much pelvic tilt and when do you apply? I didn’t see any discussion on it.
Love the routine man and decided to make it my go-to middle split progress video However, I got stuck on Roll Through. Was scrolling through the comments for an easier or progression for Roll Through but didn't find anything. I just can't seem to put my hands down enough to apply any pressure on the ground to push myself. I can't go all the way in Pancake either so maybe that's the issue.
Late, but the progression is to sit on a tall mat, step aerobic platform or something to elevate the butt when doing the pancake instead of sitting on the floor.
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
Detailed. Well presented. Yet I feel parts being way too difficult for someone like me who has very poor flexibility and has done next to nothing to work towards greater flexibility most of my life, and has held a desk job for the past 8 years. Leg swings. Check. Cosack squats. Barely. Frog. Hmm...sort of...touch the floor. 😅 No way. Not for years ahead, surely. Pancake? Can't even get my legs beyond a 90° angle from each other in front of me. The rest...maybe in the distant future. Love the pedagogic video and clear examples. Keep it up!
I used to be flexible but now I am 60 everything has become stiff.I learnt to do the split through some illustrated books on how to warm-up for gymnastics and yoga.But i am thinking of doing it again as a motivation.
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
Thanks so much for the timestamps... really, really appreciated 👍👍👍👍
Thank you king 👑
😊Blessings! Smiles. Thank You Arka Ray🌻
Thanks
3s. . e as sE.
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
Thanks Andrew. This list help a lot.
Will this help ur speed
Thanks. C;
@andrew cả thế giới cần những người như bạn.
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
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 👌
I had a lot of tabs open myself :-)
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.
@@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!
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"?
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!
Saturno, Tom Merrick, and a little Ranton craziness on the side - I see you're watching exactly the same stuff I am!
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
Ulembo
Man, I had to come down here and say that your content is top quality. Congrats!!
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.
Did you get your splits?
Yeah I wanna know too!
I’ve taken some stretch classes with a very good coach, can confirm this is similar techniques I learned, and it really worked.
how long did it take you? did you start with already being fairly flexible?
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
Done anything?
how bout now?
Lol
When you fronted your work out with a scene from bloodsport, I knew this was the right video for me.
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.
Did you achieve the middle splits?
@@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!
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!
An amazing read on achieving splits is Stretching Scientifically by Thomas Kurz.
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!
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.
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
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?
@@frontenac5083bruh, you hating because you jealous or smt?
This is the best video on learning how to do the splits that I’ve seen online. You clearly have done the research.💯💯💯💯💯
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.
Got halfway through the video before realizing it was Shawn lol
Glad to see you’re doing well bro
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!
Did you achieve the middle splits?
@@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 😉
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
Great video! Love your tips and drills!
You've definitely done your research man. Big respect for you 👊👊👊
Week 1 Day 1:
I decided to do this 3 times a week and to keep up with this I will be posting my progression till I finally can do a split!
The frog: ca. 15cm above the ground, definitely feeling the stretch
Pancake: I can barely move forward without tilting my back, after a couple of wiggles I am slightly tilted.
Isometric: end position ca 20cm above ground
Wallsplits: ca 38 degrees
Nice! Remember that while being able to do the split is a great goal, it is quite far. Remember to appreciate every small achievement without letting yourself down if after some months you don't reach it. Also, the difficulty with the pancake comes from weak lower back muscles. I suggest some romanian dedlifts :)
Good luck and let us know your progression!
Gave up already?
@@ramanman9792 seems that way.
Thanks so much man! I needed this. It actually helped my hip pain too. The hip is the one joint I have tightness in.
Very good video, and I believe the abductors and the frog stretch are a major key on increasing the opening (angle) of the legs.
Great video! I"m committing to doing this every day. My goal isn't to do a split, but to get better hips.
Today is September the 9th and I will do this workout every other day. I am still quite far away. When I reach the middle Split I will Post an Update.
I am assuming you haven't achieved the middle split yet?
Have you reached it yet?
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
Yes this is exactly what I was looking for and for climbing none the less!
Awesome video! I'm a 34 yr female who started today this goal. December 2,2020. I hope I can do a full middle split soon
I am 52 year old man. I want to start the new year doing this split as well. I have tried to many times, lol. U know the story. I hope this is going to be my last try. I will come and check on ur progress, san t, once a while. I wish u luck.
How's it going?
So you achieve your goal?
Thank you for continually sharing your knowledge. Fantastic content and very helpful.
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.
Idk why this was recommended to me, but now i'm going to learn how to do the middle split lol thanks man
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.
I think this is by far the best I've got on here. Thanks so much for this.
Again exactly what I was looking for, I guess I should start thinking if you are reading through my mind. As always amazing video.
Let me start this today and will be commenting it again here once I achive it.
Amazing. Slow and gentle instructions. Thank you.
This is exactly what i was looking for!!! thank you so much
I achieved it by practising all different splits at the same time. Every month I notice that I was making progress. Without any warm ups. Just straight trying. Dunno if you can do it in a month. From my own experience this doesn't seem possible. I needed a lot longer. It also drained my energy like crazy.
Amazing !!!!!! so many videos out there, this is pure quality movement !! Congratulations !
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?
This helped me a lot
Wasn't gonna watch but then you played a scene from the greatest movie! Well done 👏🏽...I'll be incorporating these in my stretches
I'm pretty close without doing these methods, but it has definitely taken a lot of time. I naturally can get pretty low because I stretch my legs a lot. Mainly for kicking. There is a lot to properly learn by applying it in this video. I'm going to try all of these techniques and hopefully by the end of the month I make it the rest of the way.
how has it been
@@pinkipromise Never got there as I gave up do to being interrupted. I got a lot further doing this for a while. If I kept going I'd definitely got the middle split. completely forgot about trying it
that 90 second isolation hold while pulling is no joke 7:07
The best video for splits exercise so far. thank you very much!
I have to comment as well, because your content has been fire!! Thank you so much
Excellent video
Great video and does feel so good after stretching starting playing soccer a month ago and felt so stiff
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.
Very informative and well-rounded video. Thank you very much
Man, this is such a brilliant summary. I love it so much, Thanks!!
The best I've seen so far...thanks so much ✨
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 !
I forgot the title and thought there were going to be 10. So glad it was only six...
lol I'm not trying to torture you.
What an exercise really appreciable! Hats off.!!!
Very well done and I will try to follow those excersices
This is great it looks a little advanced though not entirely for beginners. I have a question about things like the wall exercises how much pelvic tilt and when do you apply? I didn’t see any discussion on it.
This was a great video. Great information. Thank you. I'll defiantly be adding these.
Finally i needed this! It was hard for me to make up one myself even through research
This is pure GOLD.... 🙏🏽
Love the routine man and decided to make it my go-to middle split progress video
However, I got stuck on Roll Through.
Was scrolling through the comments for an easier or progression for Roll Through but didn't find anything. I just can't seem to put my hands down enough to apply any pressure on the ground to push myself. I can't go all the way in Pancake either so maybe that's the issue.
Same here, I think roll through is a beast for beginners
Late, but the progression is to sit on a tall mat, step aerobic platform or something to elevate the butt when doing the pancake instead of sitting on the floor.
Love your great info and video quality!
Hi matey I have realy bad groin pain and want to learn the side splits to help stretch and pain relief day 1 today fingers crossed. 😊
Bruh I thought Cossack squats would be easy, thats a workout lol
I like the start part
I love the way of splits like Jean Claude Van Damme and Scott Adkins
Incredible! That's really amazing and helpful, thank you very much.
Great video, man. Thanks a lot. A follow along version of your routines would be great.
Thank you so much for this video! You inspired me with your techniques to do the split.
This is so well presented. Thank you.
Great stuff! I've been looking into increasing my lower body flexible for climbing. I think certain technique required this extreme flexibility.
This is pure gold ❤️
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
Thank you a lot for Nr.6...
this video seems to be pure gold
Does it?
Even from the thumbnail you can tell the guy can't do the splits!
Detailed. Well presented. Yet I feel parts being way too difficult for someone like me who has very poor flexibility and has done next to nothing to work towards greater flexibility most of my life, and has held a desk job for the past 8 years.
Leg swings. Check.
Cosack squats. Barely.
Frog. Hmm...sort of...touch the floor. 😅 No way. Not for years ahead, surely.
Pancake? Can't even get my legs beyond a 90° angle from each other in front of me.
The rest...maybe in the distant future.
Love the pedagogic video and clear examples. Keep it up!
Thank you so much for this!!!
Is there any easier variation for the roll through? It's hard for me to press on my hands and roll forwards so I couldn't do it
You give really good instructions in all of your videos (the handstand vid is so helpful 🤩)
You should have way more subscribers 😉
Good to hear from you thanks this is great lecture
i have always wanted to do the splits. thank you for the help and suggestions
Amazing video! How often should we do this routine?🥺😃
0:06 doing that Diamond Cutter sign in the '80s. 💎
Thank you for upload this video.I try to do splits for your guideline.
So informative. Love it. Thanks 🌻
I used to be flexible but now I am 60 everything has become stiff.I learnt to do the split through some illustrated books on how to warm-up for gymnastics and yoga.But i am thinking of doing it again as a motivation.
This is going to help a lot, thank you !
Thank you brother! Stay active and keep striving 😁
10 minutes, very helpful, thanks 👍
On point and helped me a lot! Thank you!
Thankyou so much I got my middle splits
FINALLY... came across such a video...
Thank you for creating this video. ^_^
Nice video, mate! Thanks!
I realize after watching your videos that I was holding my isometric stretch too long. Thanks!
I’m still dying from the 90 seconds on the 3rd “pulse” for the isometric split-
As per usual, great segment. Onto my Diamond Frog.
Very calming voice
During the wall split, you mention, pull with the adductors. What do you mean by that?