How to not get stuck in your middle splits
Vložit
- čas přidán 9. 03. 2024
- In this video I meet up with flexibility and mobility expert @Matthewismith to learn how we can progress faster in our middle split/side split training.
Matthew uses a different approach to the side split where different stretch positions are assessed to optimise your middle split training. There may for example be other stretches that can benefit your side split training more than practicing the side split itself.
If you're interested in learning more from Matthew, check out his Mobility and Flexibility Toolkit here:
www.matthewismith.com/a/21475...
![[10 Min Every Day] How To Do Middle Split In 2 Weeks # 510](/img/n.gif)
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 🤙
you're great
Thanks@@k9lew_!
@@Matthewismith in my case the tailors pose is what I find the most limited, but at the same time is where I feel an impingement the most. I can't stand any weight nor really actively pull my knees down without "pain" on one of my hips. I've tried tilting my pelvis back or forward but neither makes it feel good...
It seems like I need to get the feet of the hip side that hurts to cross the "middle" line of my body with at least a few centimeters more than my ankle... to stop feeling the impingement; which stops being a tailors pose and doesn't enable to use both legs at the same time... any ideas?
@@polgzztry the exercise at 13:00. It should relieve the impingement from tailors pose for most people.
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. 🙏🩵
I do not wonder at all! I'm with you.
If you are 72 u can't comment like 27 year-old guy
@@onhhn - I did not comment like a 27 year old guy. I commented like a 72 years of age woman. I don’t know who you think you are to tell anyone how he or she is allowed to comment. On second thought, you are free to say anything you want to whomever you choose. ✌️🌸
This is incredible. You are a badass woman!
@@tristencorrado - Thank you.🌹 My motivation is to be healthy and vibrant for my two sons and my two grandsons. 💖🥰
Hands down the best video on middle splits! Huge thanks!
13:14
I heard: “There is no ‘one size splits all’”. 🤣
The active vs passive test at 8:47 is gold! I’m not surprised though with Sondre’s results 😅
This has to be the single most helpful video I've ever seen on learning to do the sidesplit. Wow.
Coherent linear instructions guys, thank you!
"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.
I feel the same haah
😅
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 am Brighton from zambia 🇿🇲 you are best trainer I've ever seen am splitting coz of you thank you
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!!
Matthew is the best trainer ever.
So great to see specific explanations, exercises and advice broken down so clearly. Very very helpful 🙏🏾
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!
Amazing! Seeing the passive vs active was so informative!
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 ❤
Best of the best. Please come to the states!
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.
You guys are fantastisk! Cheers from Brazil 💪🏼
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!
Fantastic, educational training video, thanks heaps!!
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
You're both best trainer ❤
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.
Excellent. Thank you.
Amazing insight in this tutorial, thank you so much for uploading Sondre!
Fantastic content and advice!
Great video! Thanks!
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,
Amazing, thank you.
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!
thanks to all of you that is very helpful to understand that
wow thank you this was extremely insightful!
Amazing! Thanks a lot for the video, guys!
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!
Excellent video thank you
Good video. Thanks 👋
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 video, though I was hoping you would recommend frequency for training the side splits.
Amazing content
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 stuff
really helpful! Thank you :)
Great job 👍👍👍
thank you❤❤🎉🎉
Very informative
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.
You are amazing 💪🏾💥
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.
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
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.
*****
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.
I know, me too! I've always loved stretching since my ballet days, so my flexibility is freakish for most people. But I cant help to keep wanting to reach new limits! The active vs. passive split really got me thinking about strength.
If you want to learn more from Matthew, you can check out his flexibility platform:
www.matthewismith.com/a/2147523210/L6amAJJR
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?
Where are the 12x14x16 wooden boxes from?
good to see that even such a great calisthenics master like u isnt the flexible one :) ...
Nerve health is the single more critical contributor
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
Other than specific influencer regimes, what would be your recommendation to increase flexibility, yoga etc ?
@Sondre_Berg
I need you to explain the body anatomy mechanics of the front splits
Any recommendations when having a injury like a "groin stretch"?
Impressive
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.
There's lots more to talk about side splits than is in this video. I cover what you describe in the CZcams video "Mechanics of a Side Split" on my channel if you want to hear my thoughts on it 😊
Dude how do you keep your hair so healthy. 😮
@Matthewismith so, one who is unable to do pancake stretch, can never be able to do side/middle split??
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....
cool
I'm surprised that the frog pose (yin yoga) wasn't included in the training.
👏🏾👏🏾👏🏾
Oooohhhhhh 🤯
You’d hate for those boxes he’s standing on to slide out on the wooden floor! 😅 Good video though, cheers!
Nirvana, Bali .. 🤩
rn im at 150° ish in middle split
ورزش سلامتی عشق
How does it make sense that your active hold is deeper than your passive hold? Direct comparison at 12:00.
My educated guess would be that they are actually equal. However, in the active hold I get much more help from gravity since my whole bodyweight is pulling me down 😊 And because I have a rather high level of strength in the end range, I am still able to sustain the hold at that range
خیلی درد داره
Где бы в России найти такого тренера?)
💪🏼🌞👍🏻
🌿🌱🌿⚡
Why is it important to be able to do this split functionally?
When you go bowling with friends and you accidentally step over the foul line. You can slip rip your pants with style. 😂
@@Duskydog419 🤣🤣🤣🤣🤣🤣🤣
Why?
Damnnn
Dolph ziglar doing split 😅
Nice i am 55 years young😂 i can do half
Ok😮😮😮😮😮😮😮😮
Is Matt a Kiwi ?
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
ورزش سلامتی عشق