Front Split?

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    Front Split?

    There are some workouts on Darebee targeting the side split, but I find it strange that there's nothing for the front split, because when I hear the word split I think of the front split. Why so? Does the front split have little fitness significance comparing with the side split or what?

    I asked this question before but got no responses. Recently I am thinking about it again so I make this post... I find a front split app but I am just curious.
    Damer

    #2
    kandy great question. Of the two splits the side split is by far the most difficult. This is why we focus on it so much. Because it is so difficult it is usually not practised much and, as a result, it leads to restrictions in the degree of movement which then impact on physical performance which then curtail health. The front split on the other hand will not give as much in terms of freedom of movement. You can gain a lot just by practising touching your toes which we do promote.

    I hope I've explained it clearly here if not please let me know.

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      #3
      Damer Thank you for your response. I learn something new.

      I have another question. In the Flexibility challenge, do you get up when you transition from one side lunge to the other, or is it side-to-side lunges? The graphic looks like side to side but I am not sure.

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        #4
        I can second Damer ... without training the particular "move" I got better while doing the TYT and the flexibility challenge...
        deep lunges - to - half split seems a good way to improve it, too.


        Flexibility Challenge:
        I varied the side lunges doing different variations like side to side, cosack and side "squats". You can also play with upper body positioning, what makes a huge difference to where you feel it...

        ​​​​​​

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          #5
          kandy the approach suggested by HellYeah works well. In the planning we used side-to-side lunges so you don't get up as you transition. That gave us consistently good results and it had a host of other benefits regarding agility and flexibility. But a variation as you go along, would also work.

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            #6
            Damer I have an corresponding question:
            I tried the split challenge, but side leg raises give me back pain. How about side kicks, would they work, too? They seem to be more gentle to my back, cause they do not have as much leverage during the raise, but the end position is quite the same... I know they do not have that much strength impact, but it should be a start...

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              #7
              HellYeah that's a great question, Unfortunately side kicks are not the same (which is also why you find them easier to execute). However, lower back pain from side leg raises sounds like tight hip flexors. There are two ways around that. One is to do side leg raises but reduce the height the leg ends at. It will take longer to get to the splits but it will help stretch and strengthen the hip flexors which are key to this. The other is to place your foot on a table, like you are executing a side kick and then gradually slide the other foot out to the end of the mobility you have. This is like doing a half-split and it has the same effect (i.e. stretch adductors and hip flexors). I really hope this helps.

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                #8
                Damer Thx for your ideas... really appreciated, as always.

                A have to think about a little stretching routine to address that issue...

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                  #9
                  Damer Thank you for the ideas, too.

                  Regarding stretching in general, if I have to choose between stretching a body part for 10 secs every day and stretching it 30 secs every three days, which is better? Is it better to stretch a little bit every day or do a long session every few days? I am thinking increasing both flexibility and mobility, thanks.

                  Back to the front split, doesn't touch your toes train only the front leg of the split? How about the back leg? Do you simply do the kneeling hip flexor stretch?

                  For splits in general, sometimes I feel a bit worry about joint dislocations and other problems... Is it all because of the tightness of the muscles that prevents a person from making the splits? Can it also be joint problems?

                  I keep asking things. Hope that's okay.

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                    #10
                    kandy not a problem at all. Look at the Groin Stretch Hold in this workout: https://darebee.com/workouts/stronghold-workout.html. It basically stretches exactly the part of the hip flexor you were talking about.

                    Now, regarding flexibility: barring some genetic predisposition which helps some people be really flexible but which comes with a host of medical issues, everything else that has to do with flexibility is a learnt response. What we perceive as stiffness comes from short and tight tendons, short and tight ligaments and finally from short and strong muscles.

                    Joint dislocations while stretching are extremely rare events. What is less rare however are tendon and ligament injuries because we stretch too much, too soon. The incremental approach is never more required than when it comes to stretching where the rules are three: 1. Warm up really, really well (which is why it is better to stretch at the end of a workout) 2. Stretch at the end of the workout not the beginning 3. Stretch often and stretch slowly.

                    The third of these also answers yoru question. It is better to do 10 seconds of stretching every day than to do 30 seconds twice a week.

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                      #11
                      I'll go on with asking...

                      How does flexibility influences strength training? I know it improves it in general, but what about the timing? And it might be bro science, what I am thinking, bit do I gain the same kind of strength, if I stretch afterwards. I mean more than a cool down... In other words: How intense can I stretch after a strength workout, without losing strength gainz?

                      Or is it better to alternate flexibility and strength days?

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                        #12
                        Damer just tagging, cause I forgot in the post above...

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                          #13
                          HellYeah I think, for example, if you stretch your biceps, you will punch faster because it doesn't hold you back when you use your triceps to punch.

                          Stretching can act like injury prevention. If you just strength train, the muscles will become shorter and shorter, which makes you sore and can affect your joint and overall bodily movement negatively because they are shorter than they supposed to be, and your body will start doing weird things to compensate.

                          Maybe we are thinking about different things... I am interested in your questions as well.

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                            #14
                            Yeah, that is a good example of general benefit of being flexible, you do not have to work against tight antagonist... about on the other hand a strong muscle can produce more force to pull or lift, but I might mistake strong with tight...

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                              #15
                              HellYeah I think a good example is gymnast. They need to be extremely flexible but yet they have lots of strength. If you want to be strong in a healthy way you will need to strengthen the muscles and stretch enough, which will take longer than just strength training it but stretching very little. But I don't know how muscles really works, so just what I think. I like to think if you lengthen it your will get weaker. I don't know.

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