Middle Split Hold
The Middle Split Hold is a multi-dimensional bodyweight exercise. It requires a foundation of straight arm strength, core compression, upper back stability, medial glute engagement, and hip flexor strength. All components are needed at one time as the athlete controls the straddle and forward hip press.
- Type Of Exercise: Strength
- Muscles: Hips, Abdominals, Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Parallettes, Body Only
Middle Split Hold
- Begin seated on the floor with your legs straddled apart wide and hands placed behind your hips.
- Strongly depress and retract your shoulder blades.
- Now press down into the floor and lift your hips and legs off the floor.
- As you press up, press your hips forward.
- Depress and forcefully retract your shoulder blades as you press your hips as far forward as possible while keeping your legs parallel to the floor.
- Do not allow your hips to touch your wrists or arms.
- Hold for time.
- Exercise: Straddle L
- Type of Exercise: Strength
- Muscles: Abdominals, Hips, Shoulders
- Difficulty: Intermediate
- Equipment: Parallettes or Body Only
- Exercise: Manna
- Type of Exercise: Strength
- Muscles: Hips, Abdominals, Shoulders, Trapezius
- Difficulty: Elite
- Equipment: Body Only
