How to do the Splits

Flexibility training isn't something that most people do. But it is something I would personally would like to do more.

Keeping in mind that I have no background in dancing, gymnastics or acrobatics. I am more or less just an average guy who is into exercising a lot. (Although I do admit I sit cross-legged quite a bit so I might have a slight advantage.)

Thus learning how to do the splits is a technical challenge for anyone who wants to practice stretching and flexibility exercises.

MYTH BUSTING

#1. The first thing I want to do is point out that ANYONE can do the splits if they practice flexibility exercises - even men and overweight people. Flexibility has very little to do with what sex you are or what size you are. It has nothing to do with age either. For this reason I have chosen a variety of images which disprove any myths you might have about flexibility. Sex, age, size, race, etc have nothing to do with your ability to be flexible. It is purely a matter of stretching exercises.

93-year-old woman doing the splits.

#2. Learning to do the splits doesn't take as long as you think. It should take roughly one to three months to reach the point where YOU can do the splits. But you will need to be diligent about doing your stretching exercises every day and I do mean EVERY DAY.

#3. You might think "Oh yes, men can do the splits, but they'd have to be a martial artists already or a really good athlete who is already super flexible to do the splits." Yes, it is true, many martial artists and athletes can do the splits - but only because they have trained themselves to do them. You have to get away from that way of thinking where you think A (natural ability) causes B (flexibility), when in reality it is C (practice, practice, practice) that is responsible for improved flexibility. You might also think that men with lots of muscle and / or fat cannot do the splits. In which case I invite you to browse the various photos on this page.

Man doing the splits

Overweight Older Man doing the Splits

Now that I have proven how it can actually be done lets get down to what exactly is the splits.

THE SPLITS - DEFINITION

A split is a stretch that completely extends the legs so that they and the base of the torso are flat on the ground. There are TWO kinds of splits. You can do a split with your torso facing over one leg - known as a Side Split - or with your torso facing forward - a Front Split.

Usually people start by learning front splits because it is slightly easier and takes less time to learn how to do them. The amount of time it takes you to learn to do a split depends upon your physical fitness, diet, metabolism, coordination, age and flexibility - but it is not impossible for you to learn regardless of any of those factors. Most people can build up to doing a front split in a month. If you have any injuries that effect your flexibility, consult your doctor before beginning training.

HOW TO TRAIN YOURSELF TO DO THE SPLITS

#1. DAILY BUTTERFLY STRETCHES

Perform daily butterfly stretches. These stretches increase flexibility in your inner and outer thighs, making the splits easier.

To perform a butterfly split, sit with your knees bent and tilted out so that each knee forms a "V" to the side. Touch your feet together and place your hands on your feet to remain balanced. Pull your feet in toward your groin and hold the stretch. To deepen the stretch, extend your knees toward the ground slowly and hold the stretch for 5 to 10 seconds. Repeat 10 times daily. As the exercise becomes easier, pull your feet in closer to your groin. Your back should remain straight during this stretch.

Remember to repeat daily! I know I am beating an old drum here, but remembering to do these stretches daily is a huge benefit to your ability to improve your flexibility.

#2. STRETCH YOUR KNEES AND LEGS DAILY

Stretch your knees and legs daily. While kneeling, put one foot in front of you on a mat, stool or other sturdy item elevated a foot off the ground. Your knee should be bent at 90 degrees. Extend your other leg back behind you. Then push your hips forward until you feel your muscles stretching. Hold for 30 to 60 seconds. Repeat 5 times daily.

#3. STANDING LEG STRETCHES

Stretch your legs while standing. This helps improve balance and flexibility. While standing place one foot in front of you on a mat or other sturdy item about a foot off of the floor. Keep your back foot flat on the ground. Then extend your arms forward to touch the toes of the front foot and hold for 10 seconds. Repeat the stretch on the other side. Repeat 10 times each side every day. However many flexibility experts say that the more frequently you perform this stretch, the better your balance and flexibility will become - so in theory you could do a lot more than 10 per day. However if you start to feel any extreme pain I recommend stopping immediately.

#4. ATTEMPT TO DO THE SPLITS

Don't expect to do the splits the first time or even the 20th day or the 30th day. Many people can do them by day 30, but lets pretend for a moment that you skipped doing your stretching exercises for a few days then you will have slower results.

Other factors such as diet, metabolism, etc will slow you down a bit, but basically anyone should be able to do the splits by day 90 of doing the stretches.

During your attempt stand up and spread your legs slowly to the ground into a split while supporting yourself using a stable chair or ballet barre. Go down as far as you can without experiencing pain or shaking legs. Hold the position for three to five seconds and repeat the stretch five times daily. This stretch (even if you fail) helps you improve muscle memory, flexibility and balance, all of which are important for splits. You will gradually be able to lower yourself closer and closer to a split.

It just takes time and daily practice.

CONCLUSIONS

If you were paying attention and doing some math you may have noticed it only requires 5 + 10 + (10 x 2) + 5 stretches each day to do the splits. It is a total of 40 stretches per day. Takes you about 5 to 10 minutes per day.

But the results are amazing regardless of what size or shape you are.

With time you could even do super flexible things you normally expect of dancers and gymnasts.

Don't think that just because they are young and skinny that you can't do it. You can. It just takes time, practice, diligence, a little willpower and 40 stretches per day.


Just 40 stretches per day.

Overweight Man doing the Splits

Elderly Woman doing the Splits

Bodybuilder doing the Splits

Exercising while Sick - Pros and Cons

Q

"Hello! What are the pros and cons of exercising while sick?

- Brenda J."

A

Hello Brenda!

Exercising while sick is inherently risky. But there are several benefits if your illness isn't too serious. Eg. The common cold.

If you can muster the strength and motivation to exercise while sick I first have several pieces of advice.

#1. Take it slow. Take your time. Your endurance will be lower.

#2. Use smaller weights if weightlifting.

#3. Don't ignore proper nutrition.

#4. Focus on form. Don't injure yourself.

#5. Expect to do half of what you normally do.

The Benefits of Exercising while Sick

Heightened metabolism. You will get better faster.

Maintains your muscle tone and endurance more so once you are recuperated you won't have to catch up on any losses.

The Negatives

Low energy, so don't expect to do a lot.

You really should not be exercising if seriously ill. It is one thing to exercise while you have the common cold and another thing entirely if you are dying from pneumonia.

Weather conditions are a factor. If you like jogging outside doing that while sick and it is raining outside, big no no. But if it was warm and sunny and you stay hydrated a short jog wouldn't hurt.

In Toronto (since we get winter 4 months of the year) I don't recommend any kind of outdoor exercise while sick during the December to March period.

How fast / slow should I lift weights?

Q

"Hello! I have read that there is advantages and disadvantages to going faster or slower while lifting weights. What are the pros and cons?

- K. Duncan"

A

Hello!

Yes, you are correct there are pros and cons.

The best thing to do is to go slowly and keep your form correct. Correct form while weightlifting reduces injuries. Going slowly builds more muscle and brute strength.

Fast Weightlifting will feel a bit like a cardio. It still builds strength, but it builds muscle speed and endurance more. 'Muscle Speed' is more desirable for people into martial arts. But it increases your chances of injury so it is better to stick to lighter weights.

It really depends on your goals. Strength = go slowly. Endurance = quickly, but pay attention and try not to hurt yourself.

If you get into the whole muscle speed topic then what you will be doing is aiming to activate "fast twitch muscle fibres", muscles that are responsible for explosive speed and strength. Unlike brute strength (which can live large amounts), fast twitch muscle fibres work on a different principle whereby they utilize energy differently.

Here are some tips when trying to build those fast twitch muscles...

#1. Do Jump Squats, Jumping Jacks and Push Presses and similar exercises - they require your muscles to fire quickly.

#2. Practice Reflex Exercises - such as catching a ball or juggling.

#3. Take up a sport that requires fast reflexes - like tennis or table tennis or even boxing / martial arts.

#4. Smaller Reps when Weightlifting - Only do 3 to 5 reps with a weight, focus on form, but try to do it really quickly. Don't over do it, rest a lot between reps.

#5. Rest a lot in-between sets / exercises. Anywhere from 90 seconds to 2 minutes. For example if you were practicing sprinting you would want to sprint for 10 seconds, then rest for 2 minutes, then sprint for 10 seconds, rest for 2 minutes, repeat.

#6. Speed Boxing or Kicking - Punching or kicking really fast, but do short reps and take lots of breaks.

The photo below of the cat amused me so I have included it just for fun.

Although to be fair the one below is even funnier.

Proper Archery Form

Notice her finger positions on her drawing hand,
this woman is using a Mongolian style thumb ring.

Archery is one of those sports where proper form matters a lot - especially if you are a beginner.

To an experienced archer - one with years of experience - they can attempt to make a shot despite unstable footing, a weird angle, moving target, or even being on horseback in the case of equestrian archery. But for the beginner form is exceptionally important.

It is a case where you need to learn how to shoot under ideal conditions with perfect form, and then as you progress as years go by the archer will have learned enough that they can perform more difficult shots despite adverse conditions - because their experience has reached the point where they know how to compensate.

In the photo below you see a traditional archer leaning forward into the shot. This is something an archer would only do after years of experience.

Proper Archery Form

#1. Stand with both feet apart, roughly shoulder distance apart. Both feet should be pointed roughly 90 degrees away from the target.

#2. Your hips and shoulders should be lined up towards the target.

#3. Your bow arm (left arm if you are right eye dominant) should be facing towards the target. When extended do NOT lock your elbow. Instead try to relax your arm.

#4. Having nocked an arrow to the bowstring place three fingers on the bowstring, one above and two below, using a tab or finger gloves. (Some archers like to use all three fingers below. Personal preference.) Leave a bit of space, 1 or 2 mm, around the arrow so you don't squeeze the arrow by accident.

(An alternative to using finger gloves or a tab you can also use a Mongolian Draw / Mongolian Release, which requires a special archery thumb ring. More about that to come in a future post.)

Mongolian Style Thumb Ring

#5. Don't touch the arrow with your thumb. There is no need to use your thumb on the arrow or the bowstring. Same thing goes with your pinky finger.

#6a. The Predraw - Predraw refers to pulling the bowstring part way and then checking to see if everything feels okay. If something feels wrong just start over. If your body tells you something isn't right don't ignore it, start over. You could be gripping the bow wrong, your stance might be wrong, your grip on the bowstring could be twisting the bowstring more than usual - any number of things could feel wrong on a subconscious level and warrant starting over. This is referred to as "checking your predraw".

#6b. Pull the bowstring (not the arrow) back towards your face so it is under your right eye (or your left eye if you are left eye dominant). Don't pull it back to your ear. Pull back so it is near the corner of your mouth or your chin. This is so you can see clearly down the shaft of the arrow and now which direction it is going to go. Remember the spot where you pulled back to and continue pulling back to that point during each shot. That spot is referred to as your Anchor Point.

#7. Your forearm on your pulling arm should be aligned straight with the arrow. It should make a nice straight line with the arrow. If your elbow is too high or low your arm will shake more and your shots will be more errant. This is a common beginners mistake and it needs to be rectified so the archer can progress. The mistake is most common with archers who have never studied proper archery form.

#8. While pulling the bowstring back keep your back / spine nice and straight. Curving the spine is a common beginners mistake. See photo of Marilyn Monroe below making this common mistake.

 #9. While aiming try to keep perfectly still. This is a difficult skill to master. An advanced skill is to learn to breathe into your belly so your chest doesn't go up and down.

#10. During your release try not to jerk your bow arm up / down or left / right. During the milliseconds during which your arrow is released any slight jerking motion in the bow can cause the arrow to go in a different direction.

#11. The Follow Through - After your release maintain the same position for a few seconds and follow your shot. This is more a mental practice than a physical one. Use the moment to try and learn from any mistakes you may have made.

#12. Draw another arrow and repeat, paying attention to your form. When in doubt have an archery instructor or a friend point out errors you are making in your form.

There is a lot more a person can learn on the topic of Proper Archery Form - I have touched only the bare essentials here. There is a lot more to learn if you are interested in having archery lessons.

How to use Hand Grips - Hand Grips for Beginners

Grip Training for Beginners - How to Train with Heavy Grips

The following is step-by-step instructions on how to get the most out of your handgripper training. The program is designed for beginners, but adaptable for more intermediate and advanced grip trainers.

Beginner Program

Congratulations on your purchase of hand grippers (aka hand grips). Hopefully you purchased one that challenges you and isn't too easy - but also isn't too hard.

If it feels too hard so that you can't even squeeze them for 10 times consecutively then you purchased hand grips that are too difficult for you to use properly and you should set them aside for now and use easier hand grips.

If you can squeeze them easily and hold them indefinitely without problem then they are too easy and you need something harder. Try to find out what weight your current handgrips are and use a set which is several pounds of pressure more difficult.

In this post I am going to be giving you tips, tricks, techniques and pictures to help you get the most out of your grippers and develop stronger hands and forearms. The sample training program is the same basic program used by many professional and amateur grip enthusiasts, athletes, bodybuilders and weightlifters. Followed correctly and you will see good results.

With time you will build up such strength that people will find it unbelievable that you can squeeze together heavy duty hand grips with ease while they themselves struggle and can't squeeze it together at all or barely at all.

Why Train With Grippers?

If you’re an athlete, you need strong hands. Many professional sports in the world involves moving something with your hands or transferring your body’s power through the hands. Thus having strong hands and strong forearms becomes very important for sports like football, wrestling, baseball, weightlifting, martial arts, tennis, golf, archery, fencing and many other sports that use your arms. Many athletes - male and female - can gain a competitive edge over the competition by having a stronger grip and stronger forearms.

Higher strength in your hands and forearms also gives you more motor control and dexterity when trying to accomplish something which is physically straining. Tasks like unscrewing a bolt using a wrench at an awkward angle becomes an easier task for you because your hands and arms are better matched to the task at hand.

Setting Your Grip on the Hand Grips

Setting the gripper basically means that you are using your other hand to help position the gripper in your open hand. Your goal will be to close the gripper far enough so that you can wrap your pinky around the handle and put it in a good position to close the gripper. It may take you a few days or a few weeks to completely grasp the “feel” of setting the gripper but once you do you will reap the benefits faster. Essentially this is a matter of maintaining proper form during your gripping exercises otherwise you will be doing it improperly and not seeing the same fast results.

With time you will be able to recognize a "sweet spot" in the palm of your hand for the handle to rest and you won't even need to use your other hand to adjust it slightly. Finding that sweet spot allows you to get the best possible leverage.

When I set a gripper in my right hand, I use my left thumb to press one gripper handle firmly into my right palm, while at the same time using my left index finger to pull the other handle closer so my pinky can wrap around it better. Even people with short fingers will have an easier time closing grippers if they set the grips properly in their hand. See the photos on the above right and below.

When setting them upside down (so you can exercise different fingers more) you will need to repeat the process, but setting it differently. See photos below. These types of closes are known as "Inverted Closes".

Note! Under no circumstances would you want to set the gripper any further than parallel with your fingers. At the same time there is no reason to grip the grippers so that the bars are further than parallel either. Closing it further than that will garner less benefit because it becomes easier to hold them steady in that position. Why not do this if it easier? Because if it is so easy it won't be developing stronger hands. The whole purpose here is to build stronger hands and you need to embrace the idea that this will be difficult to squeeze together because difficulty builds strength.

No Set Closes

 If you want to develop truly strong hands, work on using a very shallow set and practicing "no set closes". No set means you don’t use the other hand to set the gripper at all and you squeeze the gripper completely closed using one hand only. These types of squeezes are much tougher and will make your hands stronger faster. However if you don’t have large hands, this can be difficult for you to accomplish because of your smaller fingers so no set closes may be too difficult for you to do properly.

That doesn't mean you shouldn't attempt them however. Don't let small hands become an excuse. Attempt to do no set closes anyway on a regular basis just to see if you can do them and eventually you should build up your strength so that you can do them even with small hands.

Advice to New People Interested in Grip Exercises

#1. Correct your pinky placement on the handle. Having your pinky halfway off the bottom of the handle puts your hand in a slightly better leverage position. You still want your pinky involved in the crush and not slipping off the handle though.

#2. During squeezes you will begin to crush the handles together. The best advice is to simply squeeze hard and fast! The closer the handles get to touching, the more your pinky and ring finger come into play. Try to determine which is the hardest angle for you to squeeze to and focus on the squeezing around that angle range. Doing it faster builds more collective brute strength in this case. Where in normal weightlifting it is better to go slow if you want to build brute strength, with grip exercises you want to do it quickly instead.

#3. More on Inverted Closes. Since Inverted Closes makes up half the number of grip exercises you should do I think it is important to note the difference in setting the position in your hand. Setting a gripper in the inverted position is a little more tricky than the standard position, but take your time with it. Like above you will find the "sweet spot" soon enough. Don't forget to also do no set inverted squeezes too.

Recovery after Grip Exercises

Human hands have a remarkable ability to recover quickly from the workout you give them. I recommend working with hand grippers 3 times a week if you are a beginner and then start to slowly increase the frequency and volume of your workouts over the course of several weeks. This will give you adequate time in between exercises for new muscle growth periods (every 48 hours) and to fix any damaged muscle tissue. If you still feel pain after 48 hours then you are doing the exercises too frequently and / or using hand grips that are too powerful for you and you need to use an easier set.

Below is a sample training program for people who are just starting out. You can adjust the program to your individual needs.

Warm Up

6 to 8 repetitions on a very easy gripper each hand. This gets the blood flowing to your hands. Rest 1 minute.

6 to 8 repetitions again, but this time do it inverted. Rest 1 minute.

Your Intermediate Hand Grips – 3 each hand, and 3 more inverted. Rest 1 minute.

Workout

Your Heavy Hand Grips – 5 each hand, and 5 more inverted. Rest 1 minute.

No Set Closes with your Intermediate Hand Grips – 5 each hand, and 5 more inverted. Rest 1 minute.

If you are more advanced you may also try Negatives, Braced or Choked Attempts - but I am not explaining those today.

Cool Down

Fill a big bowl with cold water and the sink with hot water. Plunge your hands into the sink filled with hot water. Then stretch and flex your fingers before removing your hands. Then plunge your hands into the big bowl of cold water and repeat the process of stretching and flexing your fingers in the bowl.

Note: Don't make the water ridiculously hot. "Hot" will do. Scalding or anything that hurts your skin is too hot.

Notes and Progression

Remember to rest in between each set of grip exercises.

If you are feeling ill or have low energy and not up to 100% strength, you can reduce the number of squeezes during the warm-up so the bulk of your energy and strength go into the goal gripper squeezes.

Stick to each progression of your program for 3 weeks before advancing to a more difficult routine. Use your own judgement to decide how much more difficulty to add each time you change your routine. Common changes include adding an extra day per week, doing more squeezes by increasing the volume per set, changing to heavier grips and doing less squeezes, trying new types of squeezes like Negatives, Braced or Choked Attempts.

Building grip strength can be very rewarding and can take your hand and forearm strength to new levels you only dreamed of before. As you get more experienced, don’t be afraid to experiment with new ideas on grip training and different kinds of grip exercises that don't use hand grips.

Also sometimes you just need a longer break to build new muscle. Don't be afraid to take a week off once every 4 weeks and then resume your training the next week.

SEE ALSO

Training with Hand Grips Every Day

Building a Stronger Grip using Grip Exercises