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

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

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

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

Incredible! I am 72 and have never been able to get all the way down. I am now almost there! You may wonder why I bother at my age but after watching this video I became inspired. Will let you know if I get there. Thank you. 🙏🩵

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

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

"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.

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

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

Coherent linear instructions guys, thank you!

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

Thank you so much for your great explanations!!❤

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

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!!

You guys are fantastisk! Cheers from Brazil 💪🏼

Amazing! Seeing the passive vs active was so informative!

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

Fantastic, educational training video, thanks heaps!!

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!

Matthew is the best trainer ever.

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

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 ❤

Great video! Thanks!

Excellent. Thank you.

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

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.

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

You're both best trainer ❤

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

Best of the best. Please come to the states!

Fantastic content and advice!

Amazing, thank you.

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

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!

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,

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.

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

wow thank you this was extremely insightful!

Amazing! Thanks a lot for the video, guys!

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.

Good video. Thanks 👋

Excellent video thank you

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.

Great video!

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!

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.

Amazing content

really helpful! Thank you :)

amazing stuff

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!👊🔥🇪🇬🇪🇬

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.

Great job 👍👍👍

thank you❤❤🎉🎉

Very informative

You are amazing 💪🏾💥

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.

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

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.

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

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?

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.

good to see that even such a great calisthenics master like u isnt the flexible one :) ...

Nerve health is the single more critical contributor

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. *****

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

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

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

Where are the 12x14x16 wooden boxes from?

Impressive

I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times. 78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways. 81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times. 88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders. 92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come; and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified. 99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations." 102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75 //////////

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.

Dude how do you keep your hair so healthy. 😮

i want to do it so bad but my sciatic nerve is hurting a lot lately, i'm gonna go to a doctor to see what is happening....

You’d hate for those boxes he’s standing on to slide out on the wooden floor! 😅 Good video though, cheers!

@Matthewismith so, one who is unable to do pancake stretch, can never be able to do side/middle split??

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

cool

Any age can?

👏🏾👏🏾👏🏾

rn im at 150° ish in middle split

Nirvana, Bali .. 🤩

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

Oooohhhhhh 🤯

I'm surprised that the frog pose (yin yoga) wasn't included in the training.

Why is it important to be able to do this split functionally?

ورزش سلامتی عشق

Где бы в России найти такого тренера?)

خیلی درد داره

💪🏼🌞👍🏻

🌿🌱🌿⚡

Why?

Damnnn

Dolph ziglar doing split 😅

Nice i am 55 years young😂 i can do half

Ok😮😮😮😮😮😮😮😮

Is Matt a Kiwi ?

It’s not a woman

Am I the only one who looked at the thumbnail and thought "wow, what a big girl!"? I think it must be because of his high arched feet and his hair having an immaculately low set hairline in a ponytail.

cool