Full leg splits

[dnj23]

Is it necessary to develop such flexibility? I don't really see this being directly addressed on this site. I am able to squat full rom with 2X my bodyweight and do calistenic 1 leg squats, but I can't for the life of me stretch my legs past 90 degrees on the floor. It feels like they will snap. I think that's why I struggle with straddle holds and such, cause my core is strong enough. How does one develop such flexibilty? Is it just habitual stretching or is there more involved? Thanks.

[Felipe]

since you are pretty strong, you should do isometrics and probably will do full front split in 3-6 months. More here http://danvanzandt.blogspot.com/2010/09 ... ssion.html and search better on this forum for same topics

[dnj23]

thanks. I will give that article a shot.

[Blairbob]

Depends on what your goals are.

If they were tumbling or pommel horse, I'd say YES. If they include presses to handstand, I'd say yes. For a general fitness enthusiast, having a good kneeling lunge and stretching hamstrings suffices.

However, training splits helps these in a round about way.

[Quick Start Test Smith]

As long as you have sufficient strength in the full ROM, it's hard to be too flexible, and the splits in particular come in handy.

Felipe, I think it would only take about 2-3 months to achieve both splits for the OP because he is already so strong. Although he should add split strength specific exercises like adductor and hamstring pull downs to maximize results. In my opinion.

[Blairbob]

Dnj, can you do a SLS/pistol with the free leg in front horizontally or just a SLS with the free leg hanging?

Typically, the stronger you are, the more you will have to work for flexibility. Not always, but they are sort of on the opposite spectrum.

[dnj23]

Dnj, can you do a SLS/pistol with the free leg in front horizontally or just a SLS with the free leg hanging?

Typically, the stronger you are, the more you will have to work for flexibility. Not always, but they are sort of on the opposite spectrum.

I can do both, but the horizontal one is obviously harder.

I come from a bodybuilding background. I am new to gymnastics type of training and I find it interesting. I have plateaued terribly on the the typical squat/dead/bench stuff after many years of it, and quite frankly, don't care for it anymore. I feel strong, but I don't feel athletic. I lack the balance, agility, and flexibilty what you guys have. This site really gave me an eye opener. I am planning on purchasing a pair of rings and starting some program with that coupled with some floor exercises.

[jl5555]

Although full front split might not be necessary I'd say based on my experience it's a worthwhile result. It's grueling at first but as you continue practicing I think you'll find it really extends benefits into other areas. I think in my case I've seen an amazing ability evolve to recover from lower back issues that happen along from time to time. Whereas before I used to have occasional seize ups and then 2-3 day releases I now find the back twitches less and recovery is roughly 12 hours or a good sleep later.

I would suggest not making the split the goal but rather a good series of stretches as Blairbob pointed out. Torso to quad when in half split or hurdle stretch should be the goal. The split will evolve naturally from that.