Do you want to learn how to do an over split? From years of coaching various athletes, I have been asked many questions about this specific move. Today, I will answer the answers to your biggest questions about the over split. Get ready!

Do you need to develop an over split?

Do you need to develop an over split? An over split is necessary if you’re planning on doing a skill that requires flexibility, whether it be a front split, side split, open front split, true front split, center split or middle split. Building strength and mobility to achieve an over split is key for any jump or standing move in order to improve the overall effect.

To gain excellent active flexibility and control, it is recommended to have even greater passive flexibility.

To gain excellent active flexibility and control, it is recommended to have even greater passive flexibility. This can be especially helpful for gymnasts, cheerleaders, and dancers who need to jump and perform the over split in the air using controlled motions. The muscles responsible for bringing the legs back down must work with gravity, as well as activate at the right time and strength. With an increased power of passive flexibility also comes the capability to hold your legs in an extended position for a few seconds longer, allowing you to execute a heightened level of technique.

To accomplish an over split, relying on the muscles to bring the legs together is not necessary as it will look much more graceful and relaxed. This holds true for athletes performing forms of split such as martial artists doing an active form, cheerleaders, pole dancers or figure skaters. The same concept applies to any sport.

You can test the difference between your active and passive flexibility

To test for the difference between active and passive flexibility, stand up straight and raise one leg as high as you can comfortably hold it. This is an example of active flexibility. Having someone else lift your leg higher than you can yourself is a demonstration of passive flexibility. An over split refers to when one’s flexibilty goes beyond the accustomed stretch of a typical split – this type of movement relies on passive flexibility.

A cold split, in contrast to a warm up split, is done when the dancer is not yet warmed up and is achieved while on the floor. To do a cold split at 180 degrees means that if you can do an over-split when you’re warm, then you should be able to pull off a 180 degree split when you’re colder.

Having an over split can serve to protect your body from injuries in certain circumstances.

Having an over split can serve to protect your body from injuries in certain circumstances. When performing a regular split on the floor, if you fail to adequately warm up, having an over split helps to safeguard against injury because it prevents your muscles from being pushed too far. While it is nevertheless important to always warm up in order to stay safe, having an over split as backup can help to reduce the chances of muscle damage.

Doing an oversplit is an advanced move and our EasyFlexibility programs will help you achieve it! We have a 3-tier system for splits: beginner (0 to 135 degrees), intermediate (135 to 180 degrees), and advanced (180 degrees or higher). Our programs are tailored to suit your goals, whether it is a side split, true front split, or open front split. If you want to take your flexibility further, then the EasyFlexibility programs is the program for you!

When attempting an over split, it’s best to stick to a consistent weekly schedule. Most people find that practicing two or three times a week works best. If you already have a 180 degree split, then utilize the same schedule as what helped you get there!

Side, Open Front & True Front Splits Strength & Flexibility Training COMPLETE COMBO – 3 ADVANCED PROGRAMS

Learn how to do a Side, Open Front and True Front Split at home with a proven method that is guaranteed to learn new set of ZST’s and Supporting Exercises to help get you beyond the 180 degree split!

Is it dangerous to do over splits?

Is it dangerous to do over splits? When someone asks us this question, we find it strange. It’s almost as though the number 178 degrees of a split is okay, but 179 is too far. The truth is that whether you’re splitting at 175 degrees, 181, 185 or 190 degrees, it’s all in the same safe group…as long as you don’t start bouncing or overextending yourself with force. If done correctly and safely, over split training isn’t dangerous.

Have you ever wondered if everyone can do an oversplit?

Have you ever wondered if everyone can do an oversplit? In other words, does every body have the capability to stretch their legs out past 180 degrees? The answer is yes. If someone has flexibility that allows them to get from 170 degrees to 175 or 175 to 180, they should be able do a split beyond that point as well. With enough practice and stretching, anyone can learn how to do an over split.

An oversplit is only a concern when done improperly and if your strength workouts are not balanced with flexibility. Doing an oversplit correctly – meaning that your routine is focused on ensuring strength and flexibility, protecting the muscles and joints as needed – should be fine. Balancing the strength and flexibility will ensure that you easily maintain proper alignment without putting excessive pressure on any of your body’s connective tissues.

Stretching forcefully without proper preparation can lead to injury

Stretching forcefully without proper preparation, time to heal, or appropriate muscle support can lead to injury. Both an overstretched split and a regular split need to be done properly in order to avoid such harm. Any stretching should only be done with proper training and technique in order to ensure safety.

When attempting to deepen your split, be aware that some muscles that weren’t restricting you from progressing from a shallow split may become restricted as you go deeper. To put it simply, if an individual can reach a flat split of 175 degrees without difficulty, they may notice additional resistance when attempting to reach a 185 degree split. This is because their previously flexible medial hamstrings now become restricted in addition to their lateral hamstrings, which will require further stretching in order to progress.

Let’s say that someone was able to do a side split or open front split before, or something else that stretched the medial hamstrings but not the lateral hamstring, and medial hamstrings did not restrict. Now, as the person goes deeper, they will start to restrict. And if it so happens that a person worked on specific muscles to get to a certain point and not on other muscles they cannot understand why all of a sudden they hit a wall.

Fortunately, EasyFlexibility programs can help. Using Zaichik Stretching Techniques (ZST’s), our programs target and isolate individual muscles, helping to break down any restrictions that may be preventing you from achieving the full range of motion. For instance, Adductor longus often restricts both flexion and extension; however, you may not experience these restrictions until you reach a deeper split. With EasyFlexibility’s programs, such as Advanced Open Front Split, Advanced True Front Split, and Advanced Side Split, unlocking your full potential is easily achievable.

Side, Open Front & True Front Splits Strength & Flexibility Training COMPLETE COMBO – 3 ADVANCED PROGRAMS

Learn how to do a Side, Open Front and True Front Split at home with a proven method that is guaranteed to learn new set of ZST’s and Supporting Exercises to help get you beyond the 180 degree split!.