How to do the full splits

[bigsam]

I'm wanting to learn how to do the splits.

Can anyone advice me in terms of methods, ideas, best time to practice and etc

[Lee Chiang Po]

You are joking, right? Men folk don't have the hips for that sort of stuff. If you are a girl I suppose that it would work, as I have seen a few women do it, but men have narrow hips and could injure themselve doing that. And for the most part, I don't see how that would enhance your gung fu.

[SteveLau]

Bigsam,

You can look up to the sport articles by Mr. Kurtz on www.stadion.com. In addition to that, I have some ideas and training method for the leg full split.

In full split, side split is more difficult to achieve, and the most difficult body parts to stretch. So let us discuss this split only. Side split is an active stretch. That means we need to use strength to stretch the related muscles. Passive stretching just will not do. People who use the sitting on the floor, feet pointing up way, and achieve the full side split, are very flexible to begin with. So for person who is not very flexible in those related muscles when he starts the stretch training, use the feet pointing forward way is better. Because one can lever his body weight to help the stretch. But let me make it clear on this point that what it means is to lever one's body weight to maintain the stretch from time to time along the stretch. Not pushing the stretch further. Also, doing strength training on the related muscles is an important key. That is what Mr. Kurtz means in useful flexibility.


Lee Chiang Po,

You should look further. I have seen men doing full side split (180 degrees) on the floor. That is without hanging on raised objects like chairs. A good point you have mentioned is that the angle of the hip joint is a major determing factor on whether one can achieve the full split.


One last point I want to say on the leg split training (side and front) is that it is a worthy exercise to do even for MA student who rarely moves in such large range. When one have or almost have achieved the full split, he will notice that he can do his related moves easier than before. This is enough reason for us to include the exercise in our regular training program.



Regards,

KC
Hong Kong

[monkeyfoot]

hey man

In regards to front splits.

I was thinking of putting up a youtube video of my morning mobility/stretching routine. Nothing heavy, just a light work out to loosen up the joints and stretch the muscles/tendons etc. This workout has allowed me to do flat front splits no worries. It took me around 1 month to reach them.

Ill let you know when its up (2-3 weeks)

Craig

ps: I am no professional so I dont know the ins and outs of health and safety, but it will give you an insight into how I achieved them.

[bigsam]

Hey Steve

Thanks a lot for the details; I will practice what you preach

Hey Graig;

I look forward to that video, let us know when its up

[GeneChing]

See Partner Stretching for Deeper Splits By Annie Beauneu in our 2008 May/June issue (http://ezine.kungfumagazine.com/magazine/article.php?article=758).

Another one by Annie is Wushu’s Reverse Standing Split, in our 2007 July/August issue (http://ezine.kungfumagazine.com/magazine/article.php?article=711), but that's not for beginners.

There are probably more in the archives that I can't think of...

[Lucas]

I'm suprised you didnt link to this (http://www.martialartsmart.net/20-60.html) Gene.

[bigsam]

See Partner Stretching for Deeper Splits By Annie Beauneu in our 2008 May/June issue (http://ezine.kungfumagazine.com/magazine/article.php?article=758).

Another one by Annie is Wushu’s Reverse Standing Split, in our 2007 July/August issue (http://ezine.kungfumagazine.com/magazine/article.php?article=711), but that's not for beginners.

There are probably more in the archives that I can't think of...

I cant find the article....

[iron_silk]

hey man

In regards to front splits.

I was thinking of putting up a youtube video of my morning mobility/stretching routine. Nothing heavy, just a light work out to loosen up the joints and stretch the muscles/tendons etc. This workout has allowed me to do flat front splits no worries. It took me around 1 month to reach them.

Ill let you know when its up (2-3 weeks)

Craig

ps: I am no professional so I dont know the ins and outs of health and safety, but it will give you an insight into how I achieved them.


Craig

Your method sounds very intriguing! I'm sure a lot of people would be interested.

I am close to a front split (but just a little off) and completely hopelessly with the side split.

I look forward to your youtube video.

Much thanks!

[Lucas]

men certainly can do the full splits, front or side.

i would think by now everyone has seen enough hard evidence of this by now....


of course there can be personal physical deciding factors that my limit your ability.

but men in general are not forbidden the fruit of the splits.

[zhugeliang]

I'm waiting for craig's youtube video too. I can do full split, struggling with side split, and I'm trying to work on standing split (standing and pulling one foot almost over head) can anyone advise me on that too?

[iron_leg_dave]

Someone above made a very generalized statement that some people can't do the splits. The only people that can't do the splits are cripples. Everyone has the same basic bodily structure, and splits are something that the human form is quite capable of.

A lot of people use "must be my build" as an excuse for a lot of things.

Laziness is the only other reason a person can't do splits.

For the standing split, this is the traditional training method:

With your side against the wall, a partner lifts your leg as you brace yourself against the wall with the side of your body as you scream in pain. After a minute or so, you turn and face the wall, and place the side of your head and both forearms against it while your partner presses the leg up.

Next, you find a tree with a low brach, a foot or so over your head, or a chinup bar, and get a thick rope that won't cut into your skin, and twice the length of your body. Make a hoop in the rope, or bind the ankle and tie it off up the rope so that it won't overtighten, but either way don't make a noose that will continue to tighten.

Tie one end of the rope to your ankle, not foot, and the other end, throw over the bar or limb. The hips are either completely paralell or completely perpendicular to the bar or limb.

Pull the rope.

The skill is supposed to take 3 years to master, even after you achieve the splits.

Place it around the ankle

[bigsam]

Thanks a lot Dave (suppose that's correct)


I like both the ideas, gonna definitly try them. Would you recommend any pre streches or warm ups etc. Something I can do on my own for example.

So out of interest what MA do you specialise in?

Tcr

[SteveLau]

One point I would like to mention is I agree with the sport experts that leg split stretching is not a very good exercise. Cause it stretches both sides at the same time. Currently, I do it occasionally to check my flexibility. That means I do other exercises to stretch the corresponding body parts.



Regards,

KC
Hong Kong

[TaichiMantis]

Full splits isn't that important, but flexibility is. I am a firm believer in foam rollers (http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm)to help with this.


The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

[mkriii]

I'm wanting to learn how to do the splits.
Can anyone advice me in terms of methods, ideas, best time to practice and etc

Sure, to do full chinese splits do stretches that are going to open your hip. Do the butterfly stretches, straddle stretches. and partner stretches where you put one side up against the wall and have someone lift your leg out to the side over your head. Best time to stretch is before you go to bed. Stretch for about 20 minutes every night.


You are joking, right? Men folk don't have the hips for that sort of stuff. If you are a girl I suppose that it would work, as I have seen a few women do it, but men have narrow hips and could injure themselve doing that. And for the most part, I don't see how that would enhance your gung fu.

Thats not true. I used to be able to do full chinese splits on 2 chairs like Van Dam did. I know lots of guys that can do both American and Chinese splits.

[iron_leg_dave]

Thanks a lot Dave (suppose that's correct)


I like both the ideas, gonna definitly try them. Would you recommend any pre streches or warm ups etc. Something I can do on my own for example.

So out of interest what MA do you specialise in?

Tcr

I do longfist, and the three pillar styles of the internal school, hsing yi, ba gua, tai qi. I've done longfist longer, though I started longfist and hsing yi at the same time, I'm only now just starting to understand it.

This is an awesome prestretching routine still practiced at shaolin I'm told. There are a lot of variations, and technically it is a type of external qigong.

Stand with the feet about shoulder width apart, and circle the head clockwise slowly 9 times. Then counterclockwise 9 times. Do the same with the shoulders, then place the fingers of both hands lightly on the head, and while leaving the hips square, make the torso and head rotate in clockwise circles, but don't forcefully bend anywhere. 9 times each direction. hip circles, 9 times each direction. Then put the feet together, and lightly cup the knees. bend as low as you can without the knees going passed the toes, and do knee circles, 9 in each direction. Stand back up, and put one foot in front of you, rotate it each way nine times, do both feet. Then stand with feet apart as in the begining, and shake the wrists with the hands loose. Then wrist circles, 9 each way.

Start over and do 3 reps of this routine.

Peace.

[iron_leg_dave]

Don't hold the breath. That's important.

[mkriii]

Stand with the feet about shoulder width apart, and circle the head clockwise slowly 9 times. Then counterclockwise 9 times. Do the same with the shoulders, then place the fingers of both hands lightly on the head, and while leaving the hips square, make the torso and head rotate in clockwise circles, but don't forcefully bend anywhere. 9 times each direction. hip circles, 9 times each direction. Then put the feet together, and lightly cup the knees. bend as low as you can without the knees going passed the toes, and do knee circles, 9 in each direction. Stand back up, and put one foot in front of you, rotate it each way nine times, do both feet. Then stand with feet apart as in the begining, and shake the wrists with the hands loose. Then wrist circles, 9 each way.
Start over and do 3 reps of this routine.
Peace.

He asked for stretches for splits, how is this going to help him? This is just going to loosen his joints.

[iron_leg_dave]

He asked for stretches for splits, how is this going to help him? This is just going to loosen his joints.


.........


He asked for a prestretching routine.......

[bigsam]

Thanks alot Dave,

Although i do most of them pre-stretches already but for the ones that i don't i definitely will try.

Ba gua.. Im actually looking to get in it that too, just looking for a school etc

mkriii

I will also adapt you methods in to my training..

Thanks guys

[monkeyfoot]

Hi guys

Works been pretty hectic as we've just had 100% design here in London. I will try get a vid up in a week or so.

C

[GeneChing]

bigsam, I'm afraid those articles are only available in print. If you follow the links I posted above, you'll see them in the table of contents of those issues, along with a like to purchase back issues (http://www.martialartsmart.net/Kungfu_Magazine.html). That's what funds this here forum. ;)

[RUFNTUFGIRL]

Full splits isn't that important, but flexibility is. I am a firm believer in foam rollers (http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm)to help with this.

I recently have been working with a foam roller. I have seen have big improvement in flexibility and range of motion. It can be painful when you are knotted up but worth it.

[SevenStar]

I think you guys are missing LCP's point. I'm sure he knows full well that men can indeed do the splits. his point was made in his last sentence:


And for the most part, I don't see how that would enhance your gung fu.

what benefit does doing a full split have in fighting? Not much, really. It's like doing a back hand spring - it looks awesome when people do it, but it doesn't have any realistic application. Flexibility is a necessity; the ability to do the splits is not.

But, if doing the splits is what he desires, there is nothing wrong with that.

[Mr Punch]

I'm sure he knows full well that men can indeed do the splits.Oh no he doesn't!


You are joking, right? Men folk don't have the hips for that sort of stuff. If you are a girl I suppose that it would work, as I have seen a few women do it, but men have narrow hips and could injure themselve doing that. And for the most part, I don't see how that would enhance your gung fu.


what benefit does doing a full split have in fighting? Not much, really. It's like doing a back hand spring - it looks awesome when people do it, but it doesn't have any realistic application. Flexibility is a necessity; the ability to do the splits is not.I'd say it's a lot more useful than a back handspring:


Side split is an active stretch. That means we need to use strength to stretch the related muscles. ... Also, doing strength training on the related muscles is an important key. ...
One last point I want to say on the leg split training (side and front) is that it is a worthy exercise to do even for MA student who rarely moves in such large range. When one have or almost have achieved the full split, he will notice that he can do his related moves easier than before. This is enough reason for us to include the exercise in our regular training program...The related moves being any that use the thigh crease muscles, i.e. any kick and most punches, plus things like basing out in submission fighting.

Although, having said that I don't really agree it should be part of everyone's regular programme (and I have no plans to include it in mine)... I'm sure I speak for a lot of people when I say some degree more flexibility would be nice though.

[mkriii]

You are joking, right? Men folk don't have the hips for that sort of stuff. If you are a girl I suppose that it would work, as I have seen a few women do it, but men have narrow hips and could injure themselve doing that. And for the most part, I don't see how that would enhance your gung fu.


No, your joking...right? I am all male and I can used to be able to do the splits up until about 2 years ago. I can still get about an inch from the full splits.....and I'm talking the Chinese splits. Why do you think only women can do this?

[Mr Punch]

No, your joking...right? I am all male and I can used to be able to do the splits up until about 2 years ago. I can still get about an inch from the full splits.....and I'm talking the Chinese splits. Why do you think only women can do this?You obviously have no testes.

What are the Chinese splits?

[Lucas]

You obviously have no testes.

What are the Chinese splits?

side splits

[sanjuro_ronin]

Men doing splits, now THAT is gay !
:D

[Lucas]

im happy just being able to kick people in the head, i dont plan to go any further than that.

if they're super tall, ill jump

[sanjuro_ronin]

im happy just being able to kick people in the head, i dont plan to go any further than that.

if they're super tall, ill jump

I don't kick people in the head anymore, the last time I did I knocked their head right off their neck.
Made a mess on my shoes.

[Lucas]

I don't kick people in the head anymore, the last time I did I knocked their head right off their neck.
Made a mess on my shoes.

LOL

well, its tough, either you kick their head off, or you put your fist through their face. i guess hands wash easier than shoes.

[sanjuro_ronin]

LOL

well, its tough, either you kick their head off, or you put your fist through their face. i guess hands wash easier than shoes.

Its why I started training Iron Palm, now I hit people and their insides disintegrate and the outside remains the same, no mess and no fuss !!
Sure if I put too much chi into it it may kill everyone in a 1 mile radius, but killing innocent people is a risk I am willing to take.
:D

[Lucas]

Its why I started training Iron Palm, now I hit people and their insides disintegrate and the outside remains the same, no mess and no fuss !!
Sure if I put too much chi into it it may kill everyone in a 1 mile radius, but killing innocent people is a risk I am willing to take.
:D

rofl...man, i need to start your IP program

[sanjuro_ronin]

rofl...man, i need to start your IP program

Careful what you wish for....

[mkriii]

Your just jealous that you can't do the splits. So your saying all men gymnists are gay?

[sanjuro_ronin]

Your just jealous that you can't do the splits. So your saying all men gymnists are gay?

Yes, yes I am.

[SevenStar]

Yes, yes I am.

yes you are jealous, or yes you think male gymnasts are gay?

[sanjuro_ronin]

yes you are jealous, or yes you think male gymnasts are gay?

Yes.....
:D

[SevenStar]

Oh no he doesn't!



I'd say it's a lot more useful than a back handspring:

The related moves being any that use the thigh crease muscles, i.e. any kick and most punches, plus things like basing out in submission fighting.

Although, having said that I don't really agree it should be part of everyone's regular programme (and I have no plans to include it in mine)... I'm sure I speak for a lot of people when I say some degree more flexibility would be nice though.

as I said, more flexibility is a wonderful thing, but the ability to do the splits is not necessary. basing out, head kicking and various submissions can all be done whether you can do the splits or not

[sanjuro_ronin]

as I said, more flexibility is a wonderful thing, but the ability to do the splits is not necessary. basing out, head kicking and various submissions can all be done whether you can do the splits or not

When I was doing TKD and going for my BB is was almost obsessed with doing the splits, I was able to do front, side even suspended.
Did **** for my overall fighting, but forms looked great.

[Lucas]

so at what point did you decide to stop being teh gay

[zhugeliang]

All of you, enough of your trying to connect splits and gay stuff, you understand I don't want Gene shutting down this thread before monkeyfoot comes back with the video he promised us.

[Lucas]

All of you, enough of your trying to connect splits and gay stuff, you understand I don't want Gene shutting down this thread before monkeyfoot comes back with the video he promised us.

lol

i promise ill quit, i swear.

i cant say anything for that other guy though

[iron_silk]

hey man

In regards to front splits.

I was thinking of putting up a youtube video of my morning mobility/stretching routine. Nothing heavy, just a light work out to loosen up the joints and stretch the muscles/tendons etc. This workout has allowed me to do flat front splits no worries. It took me around 1 month to reach them.

Ill let you know when its up (2-3 weeks)

Craig

ps: I am no professional so I dont know the ins and outs of health and safety, but it will give you an insight into how I achieved them.


So Monkeyfoot...how's the progress on the video? :)

[SevenStar]

All of you, enough of your trying to connect splits and gay stuff, you understand I don't want Gene shutting down this thread before monkeyfoot comes back with the video he promised us.


He won't. even if he did, monkeyfoot could always start a new thread with the vid. Stop acting so gay. :p

[Mr Punch]

Yeah, bet he typed that from the splits.

[zhugeliang]

lol

you guys are making me laugh me head off

yeah I was wondering where monkeyfoot is, looking forward to his vid.

[冠木侍]

I didn't think this was going to an interesting topic but somehow, it made me laugh.

:D It's good we all have a sense of humor, right?

Splits are difficult for me.

[monkeyfoot]

So Monkeyfoot...how's the progress on the video?

in all honesty....cr@p! Working 75 hour weeks so I've barely had the chance to do anything other than work....kinda sucks, life of a designer I guess...

Don't worry though, ill get on it before too long

Craig

ps: dont hype this up, would hate an anticlimax LMAO. Keep ya posted

pps: this pic was taken 2 months ago. This was 3 weeks after doing a daily light stretch (I can now go the extra inch to flat but generally dont like sitting on my grapes :) ). I have been training MA/tanglang for 2 years so had a little bit of flex before....but not much :)

[sanjuro_ronin]

so at what point did you decide to stop being teh gay

Stop????
:D

[monkeyfoot]

I hate to hijack this thread but...

hot stuff!

[Mr Punch]

Since Sanjuro's now come out and stopped posting 'assistance' pics for our martial fervour some time ago, here's one counter to the ghey (and that last one of Monkeyfoot's):

I'd like to try... (http://www.sockmoose.com/1207/splits.jpg)

[sanjuro_ronin]

Since Sanjuro's now come out and stopped posting 'assistance' pics for our martial fervour some time ago, here's one counter to the ghey (and that last one of Monkeyfoot's):

I'd like to try... (http://www.sockmoose.com/1207/splits.jpg)

Excellent workmanship sir !

[SteveLau]

Mr. Punch,

Perhaps I should rephrase my post. What I mean is that serious atheletes should include exercises that strengthen and stretch the upper thigh and hip muscles in their regular training program. The exercises do not need to be leg split. In fact, I regard it as not the best exercise to achieve the objective.



Regards,

KC
Hong Kong

[Mr Punch]

Thanks, I think I got it the first time. My observation wasn't actually aimed at you.

[Li Kao]

another example of fine form ...;)

[naja]

Since Sanjuro's now come out and stopped posting 'assistance' pics for our martial fervour some time ago, here's one counter to the ghey (and that last one of Monkeyfoot's):

I'd like to try... (http://www.sockmoose.com/1207/splits.jpg)

:eek::eek: ::falls out of chair:: I'm speechless! :D

[sanjuro_ronin]

Taken to the next level:

[naja]

Taken to the next level:


:eek: GAH!!! You guys are killing me here!!! Geez.....

okay, I feel bad for not contributing....so here ya go...

[monkeyfoot]

great way to pass the time @ work...


http://jfrue610.files.wordpress.com/2008/06/standing-splits.jpg

http://www.gotomycodes.com/userpics/myspacegraphics/Female-Celebrity/Vida-Guerra-Splits.jpg

craig

[sanjuro_ronin]

great way to pass the time @ work...


http://jfrue610.files.wordpress.com/2008/06/standing-splits.jpg

http://www.gotomycodes.com/userpics/myspacegraphics/Female-Celebrity/Vida-Guerra-Splits.jpg

craig

Vida does the splits....
I can now die a happy man.

[zhugeliang]

amazing that Gene hasn't shut down this thread yet.