splits

[dannygrainger]

can all u guys do the splits? i can do the frount on my left leg but my right and box splits arent that great..u guys? and isometrics the best way to get there?

 

[ryun253]

i wan't to do to the splits.. =[ i wanna do what Crocop does with 2 chairs

 

[panda_strike2**]

Well most grown men (including me) can't do the splits, which is probably why you're not getting too many responses. I'll give you advice from a guy that could do them--easilly--at age 50.

Went to a Bill Wallace seminar and it was about 50% a stretching routine. He pointed out thatt the three muscles to loosen up to do the splits were the groin (obviously), hamstrings and hips.

SInce he can go to 180 degrees fairly easily, he did the splits by sitting on the floor and starting in a comfortable split (about 150-160 degrees for him). After about 8 seconds he pushed one foot out and forward a few inches, increasing the split. He'd hold this for about 8 seconds and then repeat, continuing until he couldn't push his foot out any more. Doing this safely allows you to push past a full split position. It's much safer than using chairs and you can use the same principal even if you can't do the full splits yet.

For hamstrings he stood up with the feet confortably apart (not a full split, but maybe 3') and stretched down to each leg, bringing the chest to the thighs and then grabbing behind both ankles and trying to pull your head down towards the ground. He held each stretch for about 5-6 seconds and did it three times to each leg and the middle. (warning--don't do this one in mixed company )

For hips, he did the "frog". This is where you start in a wrestling base and then allow your shins and feet to slide out to the side, so that you're on the inside of your shins. Move your body forward and try to flatten in without raising your feet. Hold for about 10 seconds and then push your body back by moving your body up on your forearms. Hold this for about 10 seconds. Move your legs an inch or two further out and repeat. Repeat one more time.

He suggested doing this entire routine three times while stretching. By the third time you should notice your splits widening, unless you're too sore the first few times. From the way you described it, you might be able to get the rest of the way there doing a routine like this for a month or two.

 

[Wolfcastle**]

Thomas Kurtz is the man you need to seek. He will dispel all myths. If you read his book Stretching scientifically you will be shocked at how many misconceptions there are about obtaining flexibility. Most people are simply practising bad habits handed down.

I'm not referring to anything Bill Wallace said here in case anyone was wondering. Wallace knows his stuff.

Kurtz will put it all into perspective for you and enable you to slightly modify your workouts and include some stretches and exercises to obtain the maximum level of flexibility acheivable/required for you and your chosen sport.

 

[SmashiusClay]

Thomas Kurtz is the man you need to seek. He will dispel all myths. If you read his book Stretching scientifically you will be shocked at how many misconceptions there are about obtaining flexibility. Most people are simply practising bad habits handed down.

I'm not referring to anything Bill Wallace said here in case anyone was wondering. Wallace knows his stuff.

Kurtz will put it all into perspective for you and enable you to slightly modify your workouts and include some stretches and exercises to obtain the maximum level of flexibility acheivable/required for you and your chosen sport.

Seconded, I seem to reccomend this book every week or so on here in response to a stretchign related thread. You can get hold of it fairly easily (Amazon have it amongst others), it will give you a fool-proof expalantion of how to safely increase your flexibility, both static and dynamic.

In response to your initial question, I used to be able to do the splits a few years back after following Kurz'a programme, but then busted my knee and never bothered to reattain that high a level of flexibility. at the moment I have gone back to training dynamic every morning and isometrics three times a week and my flexibility is going up amazingly rapidly, currently about 6 inches from a side split (down from about 14" a few weeks ago).

 

[dannygrainger]

cheers!! great respones..thanks mate

 

[Wolfcastle**]

Seconded, I seem to reccomend this book every week or so on here in response to a stretchign related thread. You can get hold of it fairly easily (Amazon have it amongst others), it will give you a fool-proof expalantion of how to safely increase your flexibility, both static and dynamic.

In response to your initial question, I used to be able to do the splits a few years back after following Kurz'a programme, but then busted my knee and never bothered to reattain that high a level of flexibility. at the moment I have gone back to training dynamic every morning and isometrics three times a week and my flexibility is going up amazingly rapidly, currently about 6 inches from a side split (down from about 14" a few weeks ago).

How long did it take you to reach a full split on his training, back in the day?