6 Exercises to Help You Get the Middle Split

Download Your Free e-book: "How to Maximize Your First Year of Climbing" - the guide I wish I had when I started:
----------------------
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?
---------------------
LINKS:
----------------------
STUFF I USE AND RECOMMEND:

Climbing Gear

Climbing/Outdoor Apparel

Useful & Inspiring books

Recovery gadgets

Videography equipment

[TheArkaRay]

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

[andresvanzini]

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

[CarlosOrtiz-htrn]

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 👌

[pretor]

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!

[Lightmaker]

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.

[manling]

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

[stefs_]

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

[codyheiner]

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

[bluetongueliz]

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.

[kenvng]

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.

[sarnsaetern]

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

[maboesanman]

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

[TC-dcbj]

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

[LaLoutreDanoise]

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.

[Teodrossavery]

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

[mrsbootsworkouts]

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!

[B_Son]

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

[davidw]

Yes this is exactly what I was looking for and for climbing none the less!

[trainsnothng]

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.

[ecstaticform]

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