The swim through splits (not sure where this term originates, I may have made it up but I don’t think so), are a beautiful transitional movement requiring advanced hip flexibility, strength, and control. I love this transition which can quickly and dramatically take you from sitting on your rump to laying on your belly and, with a little more effort, back again. Below please enjoy a tutorial that breaks this movement down into stages, demonstrating the swim through both with and without assistance from the arms. I only recommend this tutorial to

Middle splits can be beastly. Often we push too far too fast, going past our body’s limits without the proper strength and control. Sometimes this means that we just hate middle splits, but it can also lead to pain and injury if we push too hard. One of the most common places to feel pain from middle splits is in the knee joint. There are a few common reasons why this position can have a profound effect on the knees: 1. A lot of folks do not have strong knees when they are