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-ht6rn3 жыл бұрын
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 👌
@movementforclimbers3 жыл бұрын
I had a lot of tabs open myself :-)
@hanburgundy43172 жыл бұрын
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 Жыл бұрын
@@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 Жыл бұрын
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"?
@pretor894 жыл бұрын
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!
@stefs_4 жыл бұрын
Man, I had to come down here and say that your content is top quality. Congrats!!
@manling133 жыл бұрын
I’ve taken some stretch classes with a very good coach, can confirm this is similar techniques I learned, and it really worked.
@chochooshoe2 жыл бұрын
how long did it take you? did you start with already being fairly flexible?
@codyheiner36364 жыл бұрын
Saturno, Tom Merrick, and a little Ranton craziness on the side - I see you're watching exactly the same stuff I am!
@thefullenergychannel28793 жыл бұрын
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
@manenojuma63243 жыл бұрын
Ulembo
@kenvng3 жыл бұрын
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 Жыл бұрын
Did you get your splits?
@HeatherHolt Жыл бұрын
Yeah I wanna know too!
@maboesanman4 жыл бұрын
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
@pavelberov25933 жыл бұрын
Done anything?
@amihere383 Жыл бұрын
how bout now?
@Asterdrawzz Жыл бұрын
Lol
@bluetongueliz87344 жыл бұрын
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.
@ShoeBoyReview2 жыл бұрын
Did you achieve the middle splits?
@bluetongueliz87342 жыл бұрын
@@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!
@eviticus55753 жыл бұрын
When you fronted your work out with a scene from bloodsport, I knew this was the right video for me.
@B_Son4 жыл бұрын
An amazing read on achieving splits is Stretching Scientifically by Thomas Kurz.
@mrsbootsworkouts Жыл бұрын
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!
@davidw7892 күн бұрын
Yes this is exactly what I was looking for and for climbing none the less!
@TC-dc1bj Жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
@@frontenac5083bruh, you hating because you jealous or smt?
@killyourself2times4 жыл бұрын
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!
@ShoeBoyReview2 жыл бұрын
Did you achieve the middle splits?
@killyourself2times2 жыл бұрын
@@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 😉
@Teodrossavery3 жыл бұрын
This is the best video on learning how to do the splits that I’ve seen online. You clearly have done the research.💯💯💯💯💯
@shannonk78123 жыл бұрын
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!
@sarnsaetern8560 Жыл бұрын
Got halfway through the video before realizing it was Shawn lol Glad to see you’re doing well bro
@trains4nothng2 жыл бұрын
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.
@sudheesharyan63216 күн бұрын
Let me start this today and will be commenting it again here once I achive it.
@LaLoutreDanoise3 жыл бұрын
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.
@JamesCT1534 жыл бұрын
You've definitely done your research man. Big respect for you 👊👊👊
@Simssss8884 жыл бұрын
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
@patagucci7896 Жыл бұрын
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.
@jaxi177 Жыл бұрын
I am assuming you haven't achieved the middle split yet?
@santbr3 жыл бұрын
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
@jetd67643 жыл бұрын
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.
@Aeneiden3 жыл бұрын
How's it going?
@marc-andrelemire7059 Жыл бұрын
So you achieve your goal?
@fernandobazo6369 Жыл бұрын
Very good video, and I believe the abductors and the frog stretch are a major key on increasing the opening (angle) of the legs.
@davidli59272 жыл бұрын
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
@psicologiageneraleconalleg3692 жыл бұрын
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!
@ramanman97922 жыл бұрын
Gave up already?
@draneyx5415 Жыл бұрын
@@ramanman9792 seems that way.
@tornadro2 жыл бұрын
This helped me a lot
@Brandonli8884 жыл бұрын
Thank you for continually sharing your knowledge. Fantastic content and very helpful.
@HaynSoja4 жыл бұрын
Thanks so much man! I needed this. It actually helped my hip pain too. The hip is the one joint I have tightness in.
@davidgrams8368 Жыл бұрын
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
@BVOMASTERCHONG3 жыл бұрын
Great video! Love your tips and drills!
@paulahluwalia73343 жыл бұрын
Excellent video
@surdydavids20933 жыл бұрын
I think this is by far the best I've got on here. Thanks so much for this.
@frankwilliams30362 жыл бұрын
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.
@Laron532 жыл бұрын
Great video! I"m committing to doing this every day. My goal isn't to do a split, but to get better hips.
@cameronfish5280 Жыл бұрын
that 90 second isolation hold while pulling is no joke 7:07
@Lightmaker52 ай бұрын
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.
@abioladickson2238 Жыл бұрын
Idk why this was recommended to me, but now i'm going to learn how to do the middle split lol thanks man
@ecstaticform6 ай бұрын
Amazing !!!!!! so many videos out there, this is pure quality movement !! Congratulations !
@gnuPirate4 жыл бұрын
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.
@m.s6822 жыл бұрын
Wasn't gonna watch but then you played a scene from the greatest movie! Well done 👏🏽...I'll be incorporating these in my stretches
@funsearch9992 жыл бұрын
The best video for splits exercise so far. thank you very much!
@gian9634 жыл бұрын
Again exactly what I was looking for, I guess I should start thinking if you are reading through my mind. As always amazing video.
@BarneySonofZion8 ай бұрын
The best I've seen so far...thanks so much ✨
@daveherbert2773 Жыл бұрын
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. 😊
@hermanodejesus7264 Жыл бұрын
This is pure GOLD.... 🙏🏽
@lousecus11122 жыл бұрын
Man, this is such a brilliant summary. I love it so much, Thanks!!
@skiatauli2 жыл бұрын
Amazing. Slow and gentle instructions. Thank you.
@np24134 жыл бұрын
I like the start part
@Kyrious2 жыл бұрын
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 Жыл бұрын
how has it been
@Kyrious Жыл бұрын
@@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
@Fadi.Najjar004 жыл бұрын
Very informative and well-rounded video. Thank you very much
@fernandobazo6369 Жыл бұрын
Very well done and I will try to follow those excersices
@asadsayed17143 жыл бұрын
What an exercise really appreciable! Hats off.!!!
@misherukungfu2 жыл бұрын
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
@misherukungfu2 жыл бұрын
Thank you a lot for Nr.6...
@fredthompson54354 жыл бұрын
I have to comment as well, because your content has been fire!! Thank you so much
@GonzaloGovinden4 жыл бұрын
This is exactly what i was looking for!!! thank you so much
@maxomexican2 жыл бұрын
this video seems to be pure gold
@elchapito4580 Жыл бұрын
Does it? Even from the thumbnail you can tell the guy can't do the splits!
@itsmyworld81113 жыл бұрын
I love the way of splits like Jean Claude Van Damme and Scott Adkins
@manojperumarath8217 Жыл бұрын
This is pure gold ❤️
@ecwn78442 жыл бұрын
Very calming voice
@mutajumarobhe9788 Жыл бұрын
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?
@nicholasyouds31422 жыл бұрын
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.
@amelelk619 Жыл бұрын
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 !
@Solja_D2 жыл бұрын
This was a great video. Great information. Thank you. I'll defiantly be adding these.
@shamsudinjalaludin1271 Жыл бұрын
Thank you for upload this video.I try to do splits for your guideline.
@apolyedapolyed7524 Жыл бұрын
10 minutes, very helpful, thanks 👍
@YTFPV Жыл бұрын
Great video and does feel so good after stretching starting playing soccer a month ago and felt so stiff
@matteosollecito24483 жыл бұрын
This is so well presented. Thank you.
@niviamaria62084 жыл бұрын
Incredible! That's really amazing and helpful, thank you very much.
@MyAccountForCommenting3 жыл бұрын
I forgot the title and thought there were going to be 10. So glad it was only six...
@movementforclimbers3 жыл бұрын
lol I'm not trying to torture you.
@abribobable3 жыл бұрын
Good to hear from you thanks this is great lecture
@Erikmacip1234 жыл бұрын
Love your great info and video quality!
@lailatbarbie18843 жыл бұрын
Thank you so much for this!!!
@shawnkoey4614 Жыл бұрын
love the opening statement~~
@immersediguana2326 Жыл бұрын
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!
@mumarj2 жыл бұрын
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.
@ChickenmasterJunior2 жыл бұрын
Same here, I think roll through is a beast for beginners
@siejaiz9 ай бұрын
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.
@mokkorista Жыл бұрын
I love Bloodsport so much. I'm a 12 yo boy every time I watch it. ❤
@stephenyoung44332 жыл бұрын
Thank you so much for this video! You inspired me with your techniques to do the split.
@LetThatStuffGo Жыл бұрын
0:06 doing that Diamond Cutter sign in the '80s. 💎
@vampiremune3 жыл бұрын
Thank you brother! Stay active and keep striving 😁
@maykogarzozidelfini93013 жыл бұрын
Great video, man. Thanks a lot. A follow along version of your routines would be great.
@ZandySungaOfficial3 жыл бұрын
Finally i needed this! It was hard for me to make up one myself even through research
@bellacarley8 ай бұрын
Hello, stretching exercises are really great for the body☀. I increased my height by 4 inches in 4 months and this result is truly incredible for me. During this period, I used Shiydf and did regular stretching exercises every week. I hope everyone achieves their dreams!
@VIEW-ut3bu2 жыл бұрын
As per usual, great segment. Onto my Diamond Frog.
@noratruong78162 жыл бұрын
So informative. Love it. Thanks 🌻
@christianostuffelz49164 жыл бұрын
You give really good instructions in all of your videos (the handstand vid is so helpful 🤩) You should have way more subscribers 😉
@TheWildcry842 жыл бұрын
On point and helped me a lot! Thank you!
@sherissagounden44034 ай бұрын
Amazing video! How often should we do this routine?🥺😃
@akankshamishra98843 жыл бұрын
FINALLY... came across such a video... Thank you for creating this video. ^_^
@manonguinchard58293 жыл бұрын
This is going to help a lot, thank you !
@rajwinderkaur56104 жыл бұрын
Thankyou so much I got my middle splits
@itsjessicayee3 жыл бұрын
i have always wanted to do the splits. thank you for the help and suggestions
@fleshpuppet26792 жыл бұрын
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.
@HoangTruong-ij4sm Жыл бұрын
Thank you very much.
@tvoieee57283 жыл бұрын
Wow! I liked! Thank you very much
@shoryuken0x Жыл бұрын
Awesome video my dude!!! ❤❤❤ ty !
@nikhilsrl8 ай бұрын
During the wall split, you mention, pull with the adductors. What do you mean by that?