6 Exercises to Help You Get the Middle Split

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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: • Bloodsport
Cabin Fever: • Cabin Fever (7/11) Mov...
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Опубликовано:

4 авг 2024

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Комментарии : 358

@TheArkaRay 2 года назад

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 Год назад

Thanks so much for the timestamps... really, really appreciated 👍👍👍👍

@StratosFair Год назад

Thank you king 👑

@theeorganicmechanic Год назад

😊Blessings! Smiles. Thank You Arka Ray🌻

@PakiPardesia Год назад

Thanks

@fp4782 Год назад

3s. . e as sE.

@CarlosOrtiz-ht6rn 3 года назад

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 3 года назад

I had a lot of tabs open myself :-)

@hanburgundy4317 2 года назад

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 Год назад

@@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 Год назад

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"?

@andresvanzini2520 3 года назад

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 3 года назад

Thanks Andrew. This list help a lot.

@jeffmax4108 3 года назад

Will this help ur speed

@blazeofficial6292 2 года назад

Thanks. C;

@MinhMinh-mn9dj 2 года назад

@andrew cả thế giới cần những người như bạn.

@Anudorini-Talah Год назад

@pretor89 4 года назад

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!

@trains4nothng 2 года назад

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 2 года назад

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 4 года назад

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 4 года назад

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

@Teodrossavery 3 года назад

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

@surdydavids2093 3 года назад

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

@eviticus5575 3 года назад

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

@ecstaticform 5 месяцев назад

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

@codyheiner3636 4 года назад

Saturno, Tom Merrick, and a little Ranton craziness on the side - I see you're watching exactly the same stuff I am!

@thefullenergychannel2879 3 года назад

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 3 года назад

Ulembo

@lousecus1112 2 года назад

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

@HaynSoja 4 года назад

Thanks so much man! I needed this. It actually helped my hip pain too. The hip is the one joint I have tightness in.

@Fadi.Najjar00 4 года назад

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

@stefs_ 4 года назад

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

@gian963 4 года назад

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 2 года назад

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.

@shannonk7812 3 года назад

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!

@BarneySonofZion 8 месяцев назад

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

@niviamaria6208 4 года назад

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

@GonzaloGovinden 4 года назад

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

@BVOMASTERCHONG 3 года назад

Great video! Love your tips and drills!

@skiatauli 2 года назад

Amazing. Slow and gentle instructions. Thank you.

@maykogarzozidelfini9301 3 года назад

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

@nicholasyouds3142 2 года назад

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.

@Erikmacip123 4 года назад

Love your great info and video quality!

@matteosollecito2448 3 года назад

This is so well presented. Thank you.

@manling13 3 года назад

I’ve taken some stretch classes with a very good coach, can confirm this is similar techniques I learned, and it really worked.

@chochooshoe 2 года назад

how long did it take you? did you start with already being fairly flexible?

@Solja_D 2 года назад

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

@sarnsaetern8560 Год назад

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

@funsearch999 2 года назад

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

@fredthompson5435 4 года назад

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

@JamesCT153 4 года назад

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

@TheWildcry84 2 года назад

On point and helped me a lot! Thank you!

@stephenyoung4433 2 года назад

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

@mrsbootsworkouts Год назад

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!

@fernandobazo6369 Год назад

Very well done and I will try to follow those excersices

@B_Son 4 года назад

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

@manonguinchard5829 3 года назад

This is going to help a lot, thank you !

@noratruong7816 2 года назад

So informative. Love it. Thanks 🌻

@abribobable 3 года назад

Good to hear from you thanks this is great lecture

@lailatbarbie1884 3 года назад

Thank you so much for this!!!

@asadsayed1714 3 года назад

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

@hermanodejesus7264 Год назад

This is pure GOLD.... 🙏🏽

@fernandobazo6369 Год назад

Very good video, and I believe the abductors and the frog stretch are a major key on increasing the opening (angle) of the legs.

@Simssss888 4 года назад

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

@bluetongueliz8734 4 года назад

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 2 года назад

Did you achieve the middle splits?

@bluetongueliz8734 2 года назад

@@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!

@ZandySungaOfficial 3 года назад

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

@paulahluwalia7334 3 года назад

Excellent video

@shoryuken0x Год назад

Awesome video my dude!!! ❤❤❤ ty !

@manojperumarath8217 Год назад

This is pure gold ❤️

@adityamahore2086 3 года назад

Thanks a lot man this is really great 😀

@maboesanman 4 года назад

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 3 года назад

Done anything?

@amihere383 Год назад

how bout now?

@Asterdrawzz Год назад

Lol

@kenvng 3 года назад

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 Год назад

Did you get your splits?

@HeatherHolt Год назад

Yeah I wanna know too!

@Torandadaone 2 года назад

This helped me a lot

@messiebessiejessie 3 года назад

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

@killyourself2times 4 года назад

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 2 года назад

Did you achieve the middle splits?

@killyourself2times 2 года назад

@@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 😉

@m.s682 2 года назад

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

@ApneaPro 4 года назад

Nice video, mate! Thanks!

@olegc6209 7 месяцев назад

very useful thanks

@Laron53 2 года назад

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

@hv6411 Год назад

So awesome! TY🙏🏼

@akankshamishra9884 3 года назад

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

@tvoieee5728 3 года назад

Wow! I liked! Thank you very much

@YTFPV Год назад

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

@soniamariaalvesdemelo6545 9 месяцев назад

Thank you👏👏👏

@apolyedapolyed7524 Год назад

10 minutes, very helpful, thanks 👍

@davidgrams8368 Год назад

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

@mariostekic 3 года назад

Great tips 👌

@abioladickson2238 Год назад

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

@missoldday Год назад

Amazing

@teedtad2534 11 месяцев назад

Good tips!

@francisrayrecto1070 3 года назад

Thank you so much

@HoangTruong-ij4sm Год назад

Thank you very much.

@shamsudinjalaludin1271 Год назад

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

@TC-dc1bj Год назад

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 Год назад

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 Год назад

@@frontenac5083bruh, you hating because you jealous or smt?

@faridturayev7852 Год назад

Thank you very good!

@tedereTSSK 3 года назад

Thank you.

@eXquisiteNoise 2 года назад

thank you!

@MoPoppins 2 года назад

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

@ecwn7844 2 года назад

Very calming voice

@laxmisawlani1490 Год назад

Very nice

@shawnkoey4614 Год назад

love the opening statement~~

@christianostuffelz4916 4 года назад

You give really good instructions in all of your videos (the handstand vid is so helpful 🤩) You should have way more subscribers 😉

@raavisrinu7960 11 месяцев назад

Thank you sir

@mutajumarobhe9788 Год назад

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?

@zeromasters2286 3 года назад

I like your kanagawa wave!

@kaipenteker1183 2 года назад

sehr schönes Video. Sehr schön erklärt. 👍

@xz4553 3 года назад

Excelent Video

@fitterfittest3467 3 года назад

Useful exercises

@VIEW-ut3bu Год назад

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

@amelelk619 Год назад

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 !

@boulderfighters2590 4 года назад

Thanks for sharing this! One question: Can you recommend sth if you cannot properly do a cossack squat? It already got better but still far away from you or e.g. Tom.

@itsmyworld8111 3 года назад

I love the way of splits like Jean Claude Van Damme and Scott Adkins

@fimfengius 3 года назад

Most this I recognize through my Wushu training and static stretching on display are very good exercises. However, the dynamic stretching could be improved by more stretching techniques such as inward out and outward in stretches as well as front stretch and back stretch and side stretch, all before static stretching techniques. Dynamic stretches are important as to move quicker to the goal of split while minimizing injuries on the way.

@misherukungfu 2 года назад

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 2 года назад

Thank you a lot for Nr.6...

@newton6501 Год назад

Tqvm

@ulisespachecosanchez5058 3 года назад

ore than important to take part of these excersises really true, and it´s necesary to do the part of these excersises little by little to get a good flexibility allways, thank you