@TheFlaFlip If you also practise the actual leg lifting you could. Note that with the side split you have gravity to put you down in that position. When performing leg lifting like I do as a warm up you will have to rely on your muscle strength and kicking technique.
You can go back. When you would go further in a stretch you would do something else, which is called Isometric PNF stretching. That's a different stretching technique and even a bit more advanced than regular isometric stretching. I have a video about this too in the section 'flexibility' on my channel.
@MattyMattyTooGood I have a specific nutrition plan. I prefer those words rather than diet, because diet (in the most precise sense of the word) is something that is needed for medical reasons. I just eat healthy, I have not always been this lean, but I never was fat because I was very active as a child.
Have you searched for the flexibility playlist on my channel? It's on the right somewhere halfway of my channel page. It should be in there. Otherwise use the search option on my channel. That little search bar every channel has nowadays.
Try not to go down into a position and then tense them. Instead, try to stay at a level that is comfortable and then do the contracting. Also make sure you work out your legs to make them stronger.
@Red2001Rum I would not do that, it is not really considered safe. Note that the person pushing your legs backward does not know your limits! Just train your flexibility solo. This technique can help you, IF you use it wisely. You can get seriously injured if you do not know what you are doing. Read my article (see description) and make sure you know how to apply the relaxed stretching technique!
Thanks! These things all makes sense and I knew most of them. However, when I'm speaking straight into the camera I often make some of these minor mistakes. I just don't really look back the videos after shooting them. I usually only notice this when I"m editing. I didn't know I used 'quite' instead of 'quit' haha. I really should check my videos on spelling before uploading them!
it hurts too much ....omg ....i'm practing kung fu for 11 years and i can't split at all . it's so hard and painfull . do you trainning some martial art ? thx by share this video . greetings from Brazil .
It took me 8 months to recover and I still can not do a front split. That's mainly because I do not really have time to learn that one again and also because my front split was never really good.
The same way you did it before. You should have enough information by watching my flexibility videos, so please do that first and then ask more specific questions. This is basically a question to me on how to stretch and I cover that in all my flexibility videos!
Hey man, just want to correct the text so that you may revise it in the future videos: ...Injuries like TEARED muscles and tendons... (the 'of'' after the 'teared' is not really necessary); ...When pain during or after this training routine occur, immediately QUIT (should not be 'quite') and consult a medical professional if necessary... You can use the exercises in this video at YOUR own risk! Other than that, great vid, as always Jerome!
Can you do a long, detailed splits video for beginners because I have been using different stretching techniques for months and I've come so close but my flexibility lasts about five minutes after I've stretched.
Don't blame genetics for flexibility as it's something that is pretty 'easy' to do. You just need more time and a proper stretching technique. You should watch all the videos in my flexibility playlist (see channel) and see if you get more tips on how to get in the split. It most likely has got to do with your form, but I can't judge that without seeing it.
My first advice is to watch all my flexibility videos (multiple times if you feel you need that to learn it). After that go to my website and find the flexibility section. Read all of that and come back to me if you have any questions!
There is a PNF technique, where you contract the muscle BEFORE stretching (CR) and not at the same time. Did you do this too? There is also an PNF methode, where you only stretch by contract the antagonists (AC), so it's kind like active-isometric stretching.
I think I might actually make a video course for that which you can buy for a low amount of money. I could then make an hour long (or even longer) video on how to get in to the split, from beginner to advanced. UA-cam isn't the right medium to make such long videos, so I think that would be the best thing for me to do. Let me know what you think about that idea and also at what price you would buy it. A decent price since it would take me at least 20 hours to make such a long video.
Dude, you look like fernando torres. anyway thanks for sharing information about exercises like these, it's good practice to add height and body flexibility.
How many repetitions and sets of each 10-20 second contraction? Kurz mentions in his book that Matveyev recommends doing isometrics four times per week, using max tension for five to six seconds for three to five repetitions.
@TheFlaFlip At what height? You mean as high as when I was swinging? That is possible, but I can not keep it in a high kick position yet. That'll require some more practise.
Are those enough to be able to do the side split? what about if someone in front of you pushing your legs backward while you're seated and pulling your hands back, is it a good exercise ?
Do you think that lifting a leg, more than 90 degrees, would be much easier when I can do a full side split? (Like you're doing at 1:18). I'm about 30 centimeters above the floor now, and I can't lift my leg more than 90 degrees. The same when I lift my leg forward..
@jlvi13 Thanks man ... keep it up, I never usually subscribe to anyone. You're doing great job, I can feel the honesty of your training. I read a lot about fitness training, and most what you're saying is almost exactly what I read. Thanks again bro...
how long do i have to do this :D i have already done the splits for about 2 weeks , daily. And about 1 hour a day . and i see too small results :'( ?? i am 17 and a boy.
BIGsmash Star Let your body adjust slowly and don't try to do the split each day. It's pointless if you can't get close to it. Only for the last few centimeters I would go for the split, otherwise use different exercises to more gradually stretch the muscles.
@Red2001Rum You will notice that a lot of the info I share is what is considered the truth at the moment. I usually don't share a lot of info of which I am not sure if it's correct or not.
PNF stretching makes my muscle really tight the next day. And the next time I stretch I can't do normal passive stretch any more. I have to contract my muscle again to regain the flexibility. No idea how to fix it.
thanks for the great videos.i woukld like to ask you .i can split side and front easily when i was 8-9 years old but due to not practice often NOW i cAN'T SLIP SIDE EVEN 20 PERCENT THAT'S MAKES ME HARD TO KICK ROUNDHOUSE KICK.WHENEVER I'M KICKING SIDE IT FEE PAIN.NOW I'M 30 YEARS OLD GUY.CAN YOU PLEASE GIVE ME ADVICE.
cool stuff, but could you please explain if after the contraction (between sets) should I stay in a stretch position or completely relax and close my legs (bring them together, like normal stand up position)?
I cant do split. Every I wake up from sleep, It becomes hard to do split. I need start from the start. How long I need to stay in proggressing the splits.
+Faizal Khairul You're not alone - everyone wakes up stiff and its hard to do the splits, so you should properly warm-up, then do lighter stretches. By the afternoon - lets say - your muscles will be more ready for harder stretches. Do incorporate the isometrics as well! '_- Do this way till you feel its easier to stretch as hard as you want in the mornings. Remember, as the body changes due to the stretching, you need to readjust your training/stretching methods. Listen to your body.
Brother I want to ask you a question! How much time does it take you to get full side splits when you strech 6 days and rest 1 day ? Please be honest ! I am waiting for your answer ! Thankyou so much :)
I must disappoint you because there is no way to tell that. Nobody will be able to tell you and only some may give a straight answer which usually is wrong, but may 'accidently' be correct. Just keep it up and you'll find out as soon as you did your first split how long it took you.
@@JeromeFitness it's been 32 days I am doing it and I am having a tremendous results! Maybe it'll take me 1 and a half month more to get side splits! Atleast that's what I think when I open my legs..
***** I believe the way he answered was insinuating that during learning the splits he did not do martial arts, however, in the past he did do judo at some stage. As for me, I am interested in trying to learn the splits (through isometric training) and I am a martial artists been doing Muay Thai and Krav Maga for about 6 years. I just want to do the splits so I can kick, knee and perform takedowns a lot easier.
Jay Goldsmith It involves different muscles. I have flexible inner thighs and hips, but my hamstrings are still rather thight. Some people can only do a front split, but cannot do side splits. It's not that weird and actually quite common.
Okay well I have both left and right splits but not the middle it hurts my right knee when I'm less than an inch into the middle split but I can manage but I can get the middle split when my knee and toes are faced up any tips? JeromeFitness
Jay Goldsmith There are a couple of ways to do a side split. I usually prefer to keep my feet pointed forward as well as my knees, but you can also do it with your toes pointed up. The thing is that that variation works less on your inner thighs. Another way to relieve your knees is to lie down in the split. So instead of keeping your body upright you have to lie down while your knees and toes are pointing forward. I show it in some of my flexibility videos.
hey jerome! I am able to do a side split but I cannot rotate my feet facing the floor my feets will be point the ceiling. when I try to rotate, the same between my legs and hips hurt. am I rotating wrong? my butt in already pointed a litle back. Help please!
+Enoch Chin (Ruthless Basterner) There are various ways to do side splits (some variations have different names). Toes pointing towards the ceiling is probably the better thing to do, but I usually do them feet pointing forward. Don't worry about it ,because what you're doing is indeed a split.
Is it possible that my left hip flexor is more flexible than my right one? While doing the butterfly stretch, my left knee can touch the ground and my right knee is still high up. Is this normal?
I'd say that's definitely possible but it might also be that ur hips are slitely tilted to one side allowing you to touch the floor with one of your knees but not the other
Hey Jerome, while training for my side splits I accidentally slipped into a nearly full split. Am not feeling huge pain but the pain is here. Its like a cramp pain in my hamstring. I can walk and stand on that "injured leg" but I feel that its quite sensible when doing efforts with it. Is this very serious? Shall I be able to train my splits again afterwards? Please answer my question, I'm quite worried about this man. THanks :)
It could be serious. You should stop stretching and using it for a while. And with using I mean you shouldn't overload it. Also, visit a doctor or physical therapist if you get the chance. That's very important! Other than that take at least 2 weeks of rest to let it recover and if it's still not gone visit a doctor.
JeromeFitness thanks man...I tried exactly what you just advised me. I took rest for about 3 weeks now. And the pain is actually gone...Not a single sign of the pain. According to you, can I start training the splits again? Thanks :)
Hi there, I’ve been trying to improve my flexibility for about 6 months now and have seen some good improvements, but there’s one area which concerns me. When ever I try to do the frog stretch or Goalie Stretch, it causes some discomfort on the lateral side of my hip. Can anyone advise
Chris Henry Haha, I have been doing this for 5 years now, so I have actually spend a pretty big part of my life making UA-cam videos. Sometimes I enjoy watching it back.
+salim j It's easier to contract both of them at the same time, it has the same effect. If you can individually contract your hamstrings for example that's also a possibility, but I can't really do that very well.
+salim j I usually contract all muscles when doing PNF for splits for example, but when I'm doing quadriceps stretches I just contract those muscles. It depends on how difficult the individual muscle is to contract on its own I guess.
I wouldn't do it when you're too young. I started doing it at the age of 17 or so. I think you can get just as much progress if you stick with steady stretching instead too though!
Wout Koops van 't Jagt I have lots of videos about that subject, as well as articles on my website and blog and I even wrote a book about exactly how to get them. Check out those resources first please, because all the answers are already out there for you.
i need to do split for kung fu, my sifu says you need generate force from your crotch instead of legs or arms (pretty much push from crotch to hips spine and arm)
Hey Jerome, I am starting to do a split in 4 weeks. (try my best) It has been said, "stretching 2 times a day for 30min". What do you think about stretching more than 2 times a day? Not good? Good? Since I have a lot of free time and i want to be fast.
i was do the side split from long time and then i stopped for time and then i had Injury in my lower back . now i need to do split again but its painful for me and i do very bad split how i can get split again Although my pain i need really to do it necessary for my sport ?!! ( iam a kung fu fighter )
It took me 8 months to recover and I still can not do a front split. That's mainly because I do not really have time to learn that one again and also because my front split was never really good.
I can do front splits but I can't do middle splits. Middle splits are WAY harder to get than front splits in my opinion.
I have the same problem. I'm pretty close on the middle splits now
I have the same problem. I'm pretty close on the middle splits now
How's the splits going, me speaking to you from the future, I'm trying to get my splits as well.
@TheFlaFlip If you also practise the actual leg lifting you could. Note that with the side split you have gravity to put you down in that position. When performing leg lifting like I do as a warm up you will have to rely on your muscle strength and kicking technique.
You can go back. When you would go further in a stretch you would do something else, which is called Isometric PNF stretching. That's a different stretching technique and even a bit more advanced than regular isometric stretching. I have a video about this too in the section 'flexibility' on my channel.
That sounds about right. There is no way that anyone can point out that 6 seconds would be better than 10 seconds. Just do what you feel is right.
@MattyMattyTooGood I have a specific nutrition plan. I prefer those words rather than diet, because diet (in the most precise sense of the word) is something that is needed for medical reasons. I just eat healthy, I have not always been this lean, but I never was fat because I was very active as a child.
Have you searched for the flexibility playlist on my channel? It's on the right somewhere halfway of my channel page. It should be in there. Otherwise use the search option on my channel. That little search bar every channel has nowadays.
Try not to go down into a position and then tense them. Instead, try to stay at a level that is comfortable and then do the contracting. Also make sure you work out your legs to make them stronger.
You're welcome!
Because I didn't do front squats. These are regular squats as a front squat can basically only be done with weights to be called a real front squat.
@Red2001Rum I would not do that, it is not really considered safe. Note that the person pushing your legs backward does not know your limits! Just train your flexibility solo. This technique can help you, IF you use it wisely. You can get seriously injured if you do not know what you are doing. Read my article (see description) and make sure you know how to apply the relaxed stretching technique!
Thanks! These things all makes sense and I knew most of them. However, when I'm speaking straight into the camera I often make some of these minor mistakes. I just don't really look back the videos after shooting them. I usually only notice this when I"m editing. I didn't know I used 'quite' instead of 'quit' haha. I really should check my videos on spelling before uploading them!
That's awesome to hear thanks!
It's taking me so long to learn them! I hope I'll get them soon!
it hurts too much ....omg ....i'm practing kung fu for 11 years and i can't split at all . it's so hard and painfull . do you trainning some martial art ? thx by share this video . greetings from Brazil .
It took me 8 months to recover and I still can not do a front split. That's mainly because I do not really have time to learn that one again and also because my front split was never really good.
Yup, thanks! I'll just keep practicing for now, thanks for the vids! :)
The same way you did it before. You should have enough information by watching my flexibility videos, so please do that first and then ask more specific questions. This is basically a question to me on how to stretch and I cover that in all my flexibility videos!
That's probably because I wasn't doing front squats in this video.
Hey man, just want to correct the text so that you may revise it in the future videos:
...Injuries like TEARED muscles and tendons... (the 'of'' after the 'teared' is not really necessary);
...When pain during or after this training routine occur, immediately QUIT (should not be 'quite') and consult a medical professional if necessary...
You can use the exercises in this video at YOUR own risk!
Other than that, great vid, as always Jerome!
Can you do a long, detailed splits video for beginners because I have been using different stretching techniques for months and I've come so close but my flexibility lasts about five minutes after I've stretched.
Don't blame genetics for flexibility as it's something that is pretty 'easy' to do. You just need more time and a proper stretching technique. You should watch all the videos in my flexibility playlist (see channel) and see if you get more tips on how to get in the split. It most likely has got to do with your form, but I can't judge that without seeing it.
Anyone reading this may God bless you and your family😊😊
It takes time, yes. You know where to find me, so if you feel there is something wrong with your technique or something you should let me know!
My first advice is to watch all my flexibility videos (multiple times if you feel you need that to learn it). After that go to my website and find the flexibility section. Read all of that and come back to me if you have any questions!
There is a PNF technique, where you contract the muscle BEFORE stretching (CR) and not at the same time. Did you do this too? There is also an PNF methode, where you only stretch by contract the antagonists (AC), so it's kind like active-isometric stretching.
I think I might actually make a video course for that which you can buy for a low amount of money. I could then make an hour long (or even longer) video on how to get in to the split, from beginner to advanced. UA-cam isn't the right medium to make such long videos, so I think that would be the best thing for me to do. Let me know what you think about that idea and also at what price you would buy it. A decent price since it would take me at least 20 hours to make such a long video.
Okay thanks for the replies. I'll be practicing on that.
Yes, it is a squat.
Dude, you look like fernando torres. anyway thanks for sharing information about exercises like these, it's good practice to add height and body flexibility.
Thanks. Great vid dude
keep it up dude ,, u are awsome :) ,, thanks for the video
Hey bro nice vids, did you have a specific diet to get so lean or have you always been like that.
I always do isometric as regular exercise
Great video
Also, can you hold your leg in the air at that height, or only when swinging?
Great video!
How many repetitions and sets of each 10-20 second contraction? Kurz mentions in his book that Matveyev recommends doing isometrics four times per week, using max tension for five to six seconds for three to five repetitions.
i notice Jerome likes Onitsuka Tiger shoes a lot! It looks good on his flexible body!
@TheFlaFlip At what height? You mean as high as when I was swinging? That is possible, but I can not keep it in a high kick position yet. That'll require some more practise.
Are those enough to be able to do the side split? what about if someone in front of you pushing your legs backward while you're seated and pulling your hands back, is it a good exercise ?
Do you think that lifting a leg, more than 90 degrees, would be much easier when I can do a full side split? (Like you're doing at 1:18). I'm about 30 centimeters above the floor now, and I can't lift my leg more than 90 degrees. The same when I lift my leg forward..
thanks again
@argentinasoldier Already got that, use the searching option on my channel.
@jlvi13 Thanks man ... keep it up, I never usually subscribe to anyone.
You're doing great job, I can feel the honesty of your training. I read a lot about fitness training, and most what you're saying is almost exactly what I read.
Thanks again bro...
how long do i have to do this :D i have already done the splits for about 2 weeks , daily. And about 1 hour a day . and i see too small results :'( ?? i am 17 and a boy.
BIGsmash Star Let your body adjust slowly and don't try to do the split each day. It's pointless if you can't get close to it. Only for the last few centimeters I would go for the split, otherwise use different exercises to more gradually stretch the muscles.
@Red2001Rum You will notice that a lot of the info I share is what is considered the truth at the moment. I usually don't share a lot of info of which I am not sure if it's correct or not.
Thanks!
I think you're awesome. How old are you know and at what age did you start acrobatic training?
+hepzibah Thank you. I started with training when I was 15 years old and did various styles of training. I'm not an acrobatic or gymnastic though.
PNF stretching makes my muscle really tight the next day. And the next time I stretch I can't do normal passive stretch any more. I have to contract my muscle again to regain the flexibility. No idea how to fix it.
thanks for the great videos.i woukld like to ask you .i can split side and front easily when i was 8-9 years old but due to not practice often NOW i cAN'T SLIP SIDE EVEN 20 PERCENT THAT'S MAKES ME HARD TO KICK ROUNDHOUSE KICK.WHENEVER I'M KICKING SIDE IT FEE PAIN.NOW I'M 30 YEARS OLD GUY.CAN YOU PLEASE GIVE ME ADVICE.
cool stuff, but could you please explain if after the contraction (between sets) should I stay in a stretch position or completely relax and close my legs (bring them together, like normal stand up position)?
Nope I didn't do that.
I broke my leg doing gym
I cant do split.
Every I wake up from sleep, It becomes hard to do split. I need start from the start. How long I need to stay in proggressing the splits.
+Faizal Khairul You're not alone - everyone wakes up stiff and its hard to do the splits, so you should properly warm-up, then do lighter stretches. By the afternoon - lets say - your muscles will be more ready for harder stretches. Do incorporate the isometrics as well! '_- Do this way till you feel its easier to stretch as hard as you want in the mornings. Remember, as the body changes due to the stretching, you need to readjust your training/stretching methods. Listen to your body.
Brother I want to ask you a question! How much time does it take you to get full side splits when you strech 6 days and rest 1 day ? Please be honest ! I am waiting for your answer ! Thankyou so much :)
I must disappoint you because there is no way to tell that. Nobody will be able to tell you and only some may give a straight answer which usually is wrong, but may 'accidently' be correct. Just keep it up and you'll find out as soon as you did your first split how long it took you.
@@JeromeFitness it's been 32 days I am doing it and I am having a tremendous results! Maybe it'll take me 1 and a half month more to get side splits! Atleast that's what I think when I open my legs..
Nice to see you're making great results! Just keep it up and you'll be able to do the splits one day!
Yeah, it's pretty bad, isn't it?
which shoes do u wear
How long did it take you to get the splits and do you do any martial arts?
6 months and no, I don't do martial arts. Did judo for 7 years though.
***** I believe the way he answered was insinuating that during learning the splits he did not do martial arts, however, in the past he did do judo at some stage.
As for me, I am interested in trying to learn the splits (through isometric training) and I am a martial artists been doing Muay Thai and Krav Maga for about 6 years.
I just want to do the splits so I can kick, knee and perform takedowns a lot easier.
confused on how you can do the middle but not left or right
Jay Goldsmith It involves different muscles. I have flexible inner thighs and hips, but my hamstrings are still rather thight. Some people can only do a front split, but cannot do side splits. It's not that weird and actually quite common.
Okay well I have both left and right splits but not the middle it hurts my right knee when I'm less than an inch into the middle split but I can manage but I can get the middle split when my knee and toes are faced up any tips? JeromeFitness
Jay Goldsmith There are a couple of ways to do a side split. I usually prefer to keep my feet pointed forward as well as my knees, but you can also do it with your toes pointed up. The thing is that that variation works less on your inner thighs. Another way to relieve your knees is to lie down in the split. So instead of keeping your body upright you have to lie down while your knees and toes are pointing forward. I show it in some of my flexibility videos.
Jerome I want to do the split do you recommend me do isometrically exercise every day ? Or I can do it sometimes
Do not do isometric every day. It causes small muscle tears, much like strength training. You must have rest days.
Thank yu bruh
Eu preciso da flexibilidade,mas é muito doloroso😢
hey jerome! I am able to do a side split but I cannot rotate my feet facing the floor my feets will be point the ceiling. when I try to rotate, the same between my legs and hips hurt. am I rotating wrong? my butt in already pointed a litle back. Help please!
+Enoch Chin (Ruthless Basterner) There are various ways to do side splits (some variations have different names). Toes pointing towards the ceiling is probably the better thing to do, but I usually do them feet pointing forward. Don't worry about it ,because what you're doing is indeed a split.
LOL
Is it possible that my left hip flexor is more flexible than my right one? While doing the butterfly stretch, my left knee can touch the ground and my right knee is still high up. Is this normal?
I'd say that's definitely possible but it might also be that ur hips are slitely tilted to one side allowing you to touch the floor with one of your knees but not the other
Hey Jerome, while training for my side splits I accidentally slipped into a nearly full split. Am not feeling huge pain but the pain is here. Its like a cramp pain in my hamstring. I can walk and stand on that "injured leg" but I feel that its quite sensible when doing efforts with it. Is this very serious? Shall I be able to train my splits again afterwards? Please answer my question, I'm quite worried about this man. THanks :)
It could be serious. You should stop stretching and using it for a while. And with using I mean you shouldn't overload it. Also, visit a doctor or physical therapist if you get the chance. That's very important! Other than that take at least 2 weeks of rest to let it recover and if it's still not gone visit a doctor.
JeromeFitness
thanks man...I tried exactly what you just advised me. I took rest for about 3 weeks now. And the pain is actually gone...Not a single sign of the pain. According to you, can I start training the splits again? Thanks :)
What means warm up ??
This video had absolutely nothing to do with side splits
Hi there,
I’ve been trying to improve my flexibility for about 6 months now and have seen some good improvements, but there’s one area which concerns me.
When ever I try to do the frog stretch or Goalie Stretch, it causes some discomfort on the lateral side of my hip.
Can anyone advise
Yet another video when you were younger...lol. NIce
Chris Henry Haha, I have been doing this for 5 years now, so I have actually spend a pretty big part of my life making UA-cam videos. Sometimes I enjoy watching it back.
So while you are stretching.Do you contract the muscle whish is stretched or the antagoniste muscle! or both
+salim j It's easier to contract both of them at the same time, it has the same effect. If you can individually contract your hamstrings for example that's also a possibility, but I can't really do that very well.
+JeromeFitness ah okey thanks you have any references for that? we are talking here about PNF STRETCH!
+salim j I usually contract all muscles when doing PNF for splits for example, but when I'm doing quadriceps stretches I just contract those muscles. It depends on how difficult the individual muscle is to contract on its own I guess.
JeromeFitness
Okey i undrestand thanks for the explanation dude
how old should i be before i start isometric stretching?
I wouldn't do it when you're too young. I started doing it at the age of 17 or so. I think you can get just as much progress if you stick with steady stretching instead too though!
there is no easy way...just do it. do it often to maintain
lol back in the day when your mic was shit.
How can i get an sixpack fast i am 15 years now and i do every day an excercise but it doesn't work
Wout Koops van 't Jagt I have lots of videos about that subject, as well as articles on my website and blog and I even wrote a book about exactly how to get them. Check out those resources first please, because all the answers are already out there for you.
Ok thanks for your anwser
Okay thats kind of treu
you are really cool
***** Thank you :)
@george2484 Check out my 'skill tutorial' playlist on my channel or use the search option to find handstand tutorial.
i need to do split for kung fu, my sifu says you need generate force from your crotch instead of legs or arms (pretty much push from crotch to hips spine and arm)
Hey Jerome, I am starting to do a split in 4 weeks. (try my best)
It has been said, "stretching 2 times a day for 30min".
What do you think about stretching more than 2 times a day? Not good? Good?
Since I have a lot of free time and i want to be fast.
I think 2 times is more than enough already.
that fine
i was do the side split from long time and then i stopped for time and then i had Injury in my lower back . now i need to do split again but its painful for me and i do very bad split
how i can get split again Although my pain i need really to do it necessary for my sport ?!! ( iam a kung fu fighter )
⭐⭐⭐⭐⭐
First comment! And first view!
Your front squat form is very bad.
cute
It took me 8 months to recover and I still can not do a front split. That's mainly because I do not really have time to learn that one again and also because my front split was never really good.
Thanks!