Men in Hanging Splits = Flexibility with Strength

[WillFiordalisi]

what r stupid things?

[Associazione]

Using the isometric stretching I can get down to a side split (toes pointing upward) but when I try to sit up, my but always is behind my legs. I always thought it was my legs sliding forward perhaps due to weak abbductors but it's actually when I try to sit up, I'm sitting behind my legs, thus not being in a 180 angle in a true side split. What's the problem, weak abbductor, glutz or groin still not flexible enough?

[FaridYM]

people stop talking nonsense that his feet should be pointed upwards. I bought his book and its the best book about stretching ever.

This guy has a master degree in physical education and about body anatomy so he knows what he's talking about. His method works, thats final

Osu!!

[sonnchenundhomie]

nice video !

Are you german ??

[Minatour94]

To be honest, this method is good, but 2 months is a myth. You may not realize it, but most people cannot get up on the chairs to start with. It takes about 6 months to develop the full split with strength. I take TKD, and I can almost do a full split after about 8 months, but I'm also in bad shape. I was about 20 lbs overweight when I began haha.

[ThomasKurz]

@Minatour94

Your being out of shape is your choice.

[weo1weo1weo1]

@ThomasKurz wtf is that supposed to mean?

[mitdrof]

@Minatour94 actually i learned a full side split in one day. yeah i was extremely sore the next day but after that was fine. was able to get between two chairs within the month.

[kelvinpng]

Ouch~

[brennao10]

i want to do that!!! how?????

[Rikonidas]

kickass video!!!

[XxFUZEYxX]

haha borat at 0:59

[Gabi24492]

ey that are bad stretches. The feet must be pinting up not down. You can injury your knees that way

[ThomasKurz]

@Gabi24492

Gabi wrote: ey that are bad stretches. The feet must be pinting up not down. You can injury your knees that way

I replied: Can I? When? I do splits like this since I was 20 and keep on doing them now, when I am 54.

[ahmednabil]

@ThomasKurz its very spread through the stretching videos here everyone sais " point the toes up " they say it hurts the ligaments of the knee, i believe this is wrong , i do it on the floor , i never did an oversplit or hanging split , i think it would be different if my bosyweight was hanging between two chairs ,btw i love you work mr Thomas

[Gabi24492]

@ThomasKurz

Well you don't have to injure, but stretching that way makes it more probable. Of course, do what you want to do, but i really recomend you to point the feet up.

Greetings

[cutekd9518]

@Gabi24492

yea plus i think the reason you could injure the knee is that the tendon on that side of your knee isnt as flexible and you might pull it. if youre like thomas here it would be no problem

[ssilz]

@Gabi24492 What does "feet must be pinting up not down" mean in functional human anatomically?

[nothersheep]

@ssilz Gabi24492 is concerned that the ligaments along the inside of the knee could become overstretched, destabilizing the joint (like dangerously 'knocked knees'). You can see most people in the video have their knees pointing forward, toward the camera. Her suggestion is to rotate the legs outwardly so that the knees would face upward, putting less stress along the inside of the knee, & letting the hamstrings support the stress. Both are abduction, Gabi prefers abduction + outward rotation.

[dokken1761]

But wen boys do splits don't they lose the abilty to hav kids wen they are older plz answer

[Lachsfilet]

@dokken1761

are u serious ???

Hope you'll never go to university ...

[dokken1761]

By doing splits can it cause you not be able to have kids

[angelsonx]

Only if you go into the splits so fast you smash your junk. In all seriousness, though, doing splits doesn't affect ability to have children one way or another. The muscles are connected to your genitals, they're connected to the pelvic bone, so anatomically, there's absolutely no link. Split away, my friend!

[navalairstation]

@dokken1761 what basis do you have are you a a doctor?

[raydredX]

@dokken1761 I've heard that female can get pregnant by staying in a split stance too often.

[TheWeeWee1983]

i bought this guys video a while back and followed everything he said to do in it, and i was able to do full splits in about two months, and still can do them today. So for all you martial artist out there, this is the best video to buy on flexibity.

[oothatsclever]

buy this book yo. I did and it is top draw. Helping my training greatly.

[hohappyhing]

=__=

[samanrostamimonjezi]

their knees are bended outside! isn't it bad?

[1dancelover1]

Actually....their knees doin that is VERYYYY bad especially for dancers and gymnasts

[NunoTrickz]

Same response as above, flexibility with strength and you won't have problems

[NunoTrickz]

if you combine strength with flexibility that isn't that bad at all ;)

if you have strong joints there is no problem, just train hard and with the right method ;)

[audreyayoub]

i have my picture where can i send it to you

[GetMeThere1]

I have your book. It's excellent!

[Bogorosmerenylo]

do you have stretching scientifically or secrets of stretching because I just ordered stretching scientifically on amazon and it should be here in a few days. I can't wait!! Is the book quite long?

[mkadiri05]

i have stretching scientifically

[DancerInTheHeart]

I think Mr. Kurz here is possibly being a bit too optimistic. Not everyone is built to do this or that movement. I can hold a reasonably good side split for close to ten minutes after a warm-up but after some hours my cold flexibility is as if I had not stretched for ages and can only go half way or so down.

Fortunately my other stretches and muscles improve reasonably well. Martial artists are obsessed with side splits while possibly having backs as rigid as iron. I'll have the backbend.

[Simonomon2]

Interesting. I hope my body isn't physically unable to do the splits.

[irritatedpsycho]

this is hard to watch with a pulled hamstring.

[mrhooneyno1]

im with ya dude.

[ilovereba93]

I can do both sides but NOT center!

[that1guyukno]

=O....

[cwrecker112]

Ive been stretching for a while and I am finally able to do the side splits. However, this has come with a lot of pain and soreness in my hamstrings. My hamstrings are staying so sore that it is getting hard for me to stretch everyday. Is this normal and does anyone have any suggestions that could help me? I dont want to take any time off and ruin my progress but I may have no choice.

[jaytaxz]

Hey, I have the same problem as you but I can't do full side-splits. Do you stiffen up real easy as well and do you have to pull yourself down until you get roughly where you were last time you did the side-split? Thanks, jesse.

[Fizniperal]

It is NOT normal. When you have "true" splits, you can do them everytime without pain (think about you shoulders: you can move your arm in every way without pain). I suggest you to buy kurz books and dvds for more informations about.

[cwrecker112]

I have been stretching for a year and can do the side splits but my hamstrings are staying so sore that it is getting hard for me to stretch. I dont want to take off because I am finally able to sit in the splits comfortably. Does anyone have any suggestions that can help me? thank you

[Amkarko]

Is there any difference between doing adductor flyes and using an adductor machine in the gym? If so, Which is it?

[bezerka]

Thomas kurz knows what hes doing! , and well jean claude van damme does this and hes perfectly fine, because in martial art he combines both flexiblity and strenght!

[whoJames]

I agree with Nikpikipoo.

Turning in your knee's like that is terrible for your joints that can develop problems over time and if one day you let go for a split second. Pop goes your knee cap.

Also if they tried doing that turned out (toes facing up knees facing up) that would work the back of yours legs which almost all men don't have strength in at all because they are gripping in their quads.

[ThomasKurz]

> Turning in your knee's like that is > terrible for your joints that can develop > problems over time .... > Pop goes your knee cap. I have been doing this for nearly 30 years and my hips, knees and knee caps are fine, thank you. > Also if they tried doing that turned out > that would work the back of yours legs which > almost all men don't have strength in at > all because they are gripping in their > quads. Gripping what?

[hardkicka]

what would you say about supplements like glucosamine and chondroitin? Ive heard they help improve flexibility?

[Nikipikipoo]

omfg that is the WRONG WAY to do split training and for strenghening and flexibility

im a dancer (13) and i can do the Center splits and i used to do them on chairs but that almost ruined my knees PERMANATLY

DO NOT DO THIS IT WIL RUIN YOUR ENTIRE BODY LINE UP!!!!!!!!!!!!!!!!!!!!!!!

[ThomasKurz]

Dear child, it is because you don't know how to train for flexibility with strength.

[Shaolos]

There is absolutely nothing shown in this video other than people that can do this.

There is no training method shown in this video so actually there is nothing in this video that can be wrong.

@Whojames : Well, most men that are martial artists or weightlifters will do gluteham raises or deadlifts. BArbell Squats work the hamstrings equally well. I have no idea why most men shouldnt have power in there if they train correctly. The fact that most people are weak in something is irrelevant.

[Amkarko]

What's the difference between your Stretching scientifically book and Secrets of stretching?

[diabolusdc]

Hiyo all, I have the book "Stretching Scientifically" and the "secrets of stretching" DVD. On the DVD Tom is seen doing adductor flys with weights strapped to his feet. I have no idea who makes, or how a person can get hold of a pair of those. I do have dumbbell bars so one option is to try strap those on. Anyone tried that, got any thoughts? Dave C.

[ThomasKurz]

This is covered on Stadion Discussion Forum and in my recent mailings posted at stadion.

[Amkarko]

Thomas could you shortly explain to me how is that a muscle's strength is related to it's flexibility?

[ThomasKurz]

I have done it already. See pages 105-107 of Stretching Scientifically.

[system0Fhonor]

I bought one of your dvd's but I still have a question: I can't doe the dinamic stretches as like you do them should I use an other target than my hand, doe you need to swing the legg or do you need to guide it slowly or fast

[trekarim93]

hi thomas!

i am 15 years old and have recently achieved a right front split. how long should i stretch for each day?

Tre

[Amkarko]

Hello thomas is there a negative consequence on doing too many adductor flyes series?

[ThomasKurz]

Yes--being too tired.

[Amkarko]

Would you recommend to do some relaxed stretches after doing the adductor flyes exercise? I sometimes also keep my legs up on the adductor flyes position against the wall with my legs open and feel a deep stretch, could this be useful? Thank you very much, you are really helpful

[ThomasKurz]

Yes and yes.

[Amkarko]

Hello thomas, does the strength of a muscle also makes it's stretching easier and getting it fully stretched in a shorter time? My harmstrings are strong and i can almost touch the ground with the palm of my hand totally pressed against the floor, is the same reason why in your DVD you said that most people can't do side splits because their adductors are weak?

[ThomasKurz]

Yes.

[Bs0knd]

Hiho,

looking forward to practise your kind of stretching. Some of my friends gave me the advice to buy your book Stretching Scientifically and the tape Secrets of streching (long time ago, no dvds available ;)) I'm practising martial arts, never needed to side or frontsplit, so there are 7-8 inches left till I reach a full split. Time has changed, I need more control according to highkicks, will try it with your method ^^. So thx for supporting with your knowledge. keep on going ^^

[sbox001]

Hello Thomas, I have been using stretching methods from your book for about one month and I'm pleased to say I have noticed some reasonable results. In the side split test, although my hips are almost in line (horizontally), my body is slightly turned in towards the lifted leg and I can't get it completely full faceing, does this mean I have limited outward rotation flexability in my hips (i do walk with my feet slightly turned inwards) and if so can it be worked on?

[ThomasKurz]

It could be.

[Amkarko]

I've been practising kickboxing for about an year and a half, i doubt my problem is being out of shape. But i've come to realize that i stretched too much, i did my stretches in class and at home too, i didn't let the muscles rest from my last stretches, do you think this could be a reason why i haven't achieved my splits?

[ThomasKurz]

Yes, but why take a long time?

[crazycompton06]

do you think you could get this flexible after popping a hip out of socket

[ThomasKurz]

Only you can answer this question... Train and keep checking with your doctor. If your hip's stability improves (and with this training method it should) as your flexibility increases, then why not?

[Gruftmucke91]

Splits are not so difficult! if you exercise it for 5 Months you have it!

[ThomasKurz]

Five months if you are out of shape and have to take it slow. Two months if you train right.

[Youboob72]

I wish my photo was there! But it wouldn't be the splits, it would be someone in severe pain trying to do it. I'm impressed with those can do them and I'm trying to get there myself.

And nice variety of pics!

[Haasthefox]

what are these "stupid things" you are talking about?

[Lukas24h]

Czy do wykonywania tego treningu należy posiadać jakiś sprzęt treningowy aby osiągnąć taki poziom rozciągnięcia, ukonczyć trening z takim skutkiem? Jeżeli tak porsze o wymienienie konkretów. ;-)

[Amkarko]

how many stretching series a day would you recommend in order to get a full split?, a day after stretching, without warming up my kicks seem to get lower than before, what's the reason for it to happen?

[ThomasKurz]

> how many stretching series a day in order

> to get a full split?

One every other day, up to three series of tensions per session.

> a day after stretching, my kicks seem to

> get lower than before, what's the reason?

Fatigue--either because of being in poor shape or from not following the program as presented on the DVD.

[necrobrett]

all there feet are rolled in? shouldnt they be turned out!is this suitible for a dancer if they need good turn out?

[ThomasKurz]

See discussion of turnout in Stretching Scientifically.

[saiyaniam]

Thanks for your work kurz.