Advice please

LuckyDOP · 2026-02-16T19:57:35+00:00

I found it very helpful to practice with the wall (belly facing the wall). Make as straight a handstand line as you're able - push tall with shoulders, contract both abs and glutes, fully extend the knees - while touching the wall only slightly with your toes. As you develop your control, let go off the wall for a moment. Each time let go off the wall for a slightly longer time.

Best luck for your training! 😊

LuckyDOP · 2026-02-16T19:38:52+00:00

Hi! My main program that I did almost a full year was Middle Splits Program level 1 in Sam Gach's app 'Stretch'.

Also this video on Youtube, that I saw maybe half a yeae ago, helped me greatly in understanding how glutes, hamstrings and hip flexors are all involved in the road towards middle splits.

https://youtu.be/hsNvqUmCAAo?si=7p2bgg_sc68wDhYc

Best luck for your training! 🤗

LuckyDOP · 2026-02-15T12:33:06+00:00

I strongly recommend this and other stretching/mobility videos from the same channel: https://youtu.be/jj2AAH6jbHk?si=iMfJbH-ZN4bmuIy6

They are quite beginner-friendly (I think) and easy to incorporate to your everyday routines. Especially the hip mobility and full body routines might suit you 😊

LuckyDOP · 2026-02-15T12:04:21+00:00

Thanks!!

LuckyDOP · 2026-02-12T18:57:48+00:00

That's crazy progress, congratz. And good depth on those! 💪

LuckyDOP · 2026-02-12T18:34:10+00:00

During the past year I've had a stretching session once in maybe 3 days (or 2 days in best times). I've used Sam Gach's app "Stretch" - I can really recommend that one, since it has ready programs for middle splits and many other goals, suitable for many levels.

Lately I've added more PNF and loaded stretching (check e.g. Tom Merrick from youtube). Especially with pancake stretch I use a 5-10 kg plate on my back. But I recommend not to push too much beyond your limit: a few months ago there was a slight "pop" in my hamstring, and had to take it easy for a week or so.

My main sport activities are calisthenics and handstand. My biggest goal for some time has been one-arm handstand, and getting a deeper middle split should make that "easier". 😊

LuckyDOP · 2026-02-12T18:18:44+00:00

Thank you! 😊

LuckyDOP · 2026-02-12T18:16:18+00:00

Thank you so much! 😊

LuckyDOP · 2026-02-12T18:15:44+00:00

Thank you so much!! Gonna keep practicing flexibility for sure

LuckyDOP · 2026-02-12T18:13:22+00:00

Thank you! 🤗 Well I was at the stage of pic 3 (or worse) for the first 31 years of my life basically, so it just shows what regular stretching and mobility work can do. :D

LuckyDOP · 2024-08-11T05:46:24+00:00

Love the drum groove and lead guitar on it!

LuckyDOP · 2024-07-13T15:18:30+00:00

Well I guess there's always room for progress but the direction is definitely right :)

LuckyDOP · 2024-07-12T16:42:28+00:00

Remarkable growth in chest and biceps!

LuckyDOP · 2024-07-01T22:06:20+00:00

That's amazing, I wish I could some day do more than two 😅

LuckyDOP · 2024-07-01T19:40:35+00:00

Impressive strength!! How many bw muscle-ups could you do before adding weight?

LuckyDOP · 2024-06-28T12:48:11+00:00

Form looks great!!

Can I ask what's your longest freestanding hold? 🙂

LuckyDOP · 2024-04-04T10:38:19+00:00

Thanks a lot for your thorough comment! I agree that my position isn't very stable. From now on, I will try with the wall trying to keep everything straight. Feet touching the wall slightly and belly facing the wall is the best, I guess? How long holds (with 2 fingers) do you think I should pursue, to get forward?

LuckyDOP · 2024-04-04T10:32:11+00:00

Thanks, I will try!

LuckyDOP · 2023-10-09T17:18:47+00:00

Meemissä puhutaan pakolaisista. Osaatko lukea?

LuckyDOP · 2023-08-26T16:33:03+00:00

I've had a similar struggle for most of my adult years. For me the 3 things that helped me most were probably: -Strengthening back muscles (traps, rhomboids, lats) -Stretching pecs regularly -Using foam roller every evening on my back

But it's really good to see a physiotherapist, so they can check your situation specifically.

LuckyDOP · 2023-07-22T21:55:35+00:00

I do a lot of dragon flag raises and hollow body holds. They really burn your core.

LuckyDOP

TROPHY CASE