Today I will give you a split progression method for achieving the Suspended splits progression. I got requests to make a tutorial on it, and here it is. Regardless if you are training for a career in aerial arts or fancy yourself of being Jean Claude Van Damme (in Bloodsport, Cyborg, Kickboxer, Black Eagle... did I miss any?), here is how you do it.

Split Progression - Choose Your Split. 

Any split can be suspended. Side Split, Squared or Turned Out Front Split. So pick one or work on all of them. My advice is at least a slight over split. Just to give you a room to maneuver. 

If you have a split, simply do a standing split and hold it. Not too wide, just enough where you are comfortable.

Notes

• A good warm up, will get you greater results.
• Use the same warm up as in the corresponding split program. The Side Split Program warm up for the Side Split, etc. 

(You can find the Front & Side Splits Training Combo here.)

How Long?

You are probably wondering how long to hold each position before trying a deeper one. At least 30 seconds. 45-60 seconds is even better.

If you can't COMFORTABLY hold a position for at least 30 seconds. You really should move your feet closer together and try that.

Comfortably doesn't mean shaking and grinding teeth. It means, "you know you are not sitting on a couch, but you are not about to fatigue and fall down either".
It will take a few attempts over several days or weeks, to get comfortable. Depending on your current strength of course.

A Second Method

The second method can be started after you can hold a pretty low split OR at the same time. It develops balance in addition to strength.

This method requires two objects to be placed under your legs. Starting from under the knees and moving out little by little. 30 seconds rule is still in effect.

• If you can't split comfortably for 30 seconds. Bring the objects at little closer.
• To be safe aim for 45-60 seconds holds.
• If you can do that, move the objects wider apart.

Quick mention

There is another method. It works, but it is a bit riskier. I did not include it for that reason. I will mention it here though. Proceed with caution.
This method calls for manual assistance, which decreases over time. This means you place your feet on the objects and hold on to another stable object with your hands. Arms assistance removes resistance from the legs. As legs get stronger, arms help less and less.

By the way, GREAT NEWS. You can now know exactly how close you are to your split. You can track your split progress AND even PREDICT a day when you will get your split. We have designed a special app and it it's free to all EasyFlexibility Subscribers. You can use it here: http://easyflexibility.azurewebsites.net

Let us show you how to achieve an 
Open Front Split, True Front Split and a Side Split Fast, Safe and Easy!

Our programs are scientifically based and created by 
a world-renowned fitness & flexibility expert Paul Zaichik 

This program contains 27 videos focusing on:

• Mobility exercises for each joint, to keep your joints healthy and lubricated.
• Specific warmup exercises to gradually prepare your body for a split.
• Zaichik Stretching Techniques for each muscle involved in a split, so that your flexibility improves right away without pain.
• Extended Length Conditioning exercises, so that you not only become flexible but strong as well.
• Reciprocal Inhibition, plus Movement and Habituation Techniques, for functional flexibility.

Click here to learn more about this program!

Check out what other customers are saying about the program:  

© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.

You might also like...

Dancers! Is your uneven turnout causing you pain, injuries, and decreased performance?

Uneven turnout in ballet or in various styles of dance, means that one hip is able to rotate outward more than the ot...

Read More

Full-body stretching routine for flexibility

How to stretch all the muscles in your body in one training session. Is this even possible? Full-body stretching rout...

Read More

Frog Splits: Do Frog Splits Help with Middle Splits?

Frog splits. Do these splits help with the middle split? The short answer is that the frog splits will help you with ...

Read More

Stretching before sleep. Yes, or no?

Stretching before sleep. Yes, or no? It is important to understand what this question is asking. This is not a questi...

Read More

Flexibility Training Program: Is it most beneficial standalone or with other fitness activities? [Case Study]

When I do my EasyFlexibility programs can I also do other fitness programs in one training session, at the same time?...

Read More

Standing split. What is it and how to do it?

Standing split. What is it and how to do it? A standing split refers to any position where the legs are in a 180-degr...

Read More