Russian Split Pole Dance
Russian Split Pole Dance Technique Anatomical Break Down, Watch Below.
The Russian split is a pole dance trick or technique that resembles a lever.
The Russian split is a pole dance trick or technique that resembles a lever. In this case though, instead of the trapezius pressing into the pole, here we have one leg pressing into the pole. And because there's extra distance, the arms are extended. Even though it is called a split, it is not a true split technique. It looks like a split. However, it's really a deep hamstrings stretch.
For most people, performing a Russian Split on the pole, the flexibility comes from the hamstring of the leg that is making contact with the pole.
For most people to achieve a straight line in inversion split deep hamstrings stretch is required. Some people who have very flexible hip flexors are able to get away with partial hamstring flexibility while compensating with their hip flexors flexibility. But for most people, performing a Russian Split on the pole, the flexibility comes from the hamstring of the leg that is making contact with the pole.
The Russian split is a rather unforgiving lateral hamstring demanding technique when performed properly by a pole dancer.
The Russian split is a rather unforgiving lateral hamstring demanding technique when performed properly by a pole dancer. There are ways to compensate by turning and twisting and taking a lateral hamstring a little bit out of the equation. However, for the skill to look natural where the shoulders are parallel to each other and hips are parallel to each other. Lateral hamstring flexibility must be perfect.
In the EasyFlexibility system an Advanced Hamstrings Program is used to prepare for the skill. Now, as far as the strength component, most pole dancers are able to perform the Russian Split having enough strength in their grip, in the flexors of their fingers to hold this position.
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In this Hamstrings Advanced Program you will learn new Zaichik Stretching Techniques and Supporting Exercises that will help you to stretch the muscles that are tight in your body allowing you to easily place your head on your leg. |
Click Here to Learn More About EasyFlexibility Advanced Level Hamstrings Program
Another important component in performing a Russian Split is the ability to lengthen the sciatic nerve.
Another important component is the ability to lengthen the sciatic nerve. The reason for that is because the foot is dorsiflexed, thus putting more requirement on the length of the sciatic nerve. In the EasyFlexibility system, while most of the ZST's focus on the muscles we do have special ZST's (Zaichik Stretching Techniques) focusing on the nerves as well.
Being able to stretch the hamstring with a pointed foot does not always mean that you can do the same with a dorsiflexed foot. I remember a ballet dancer who was very flexible and she got into pole dance. She struggled with the Russian Split position because it required her to dorsiflex the foot, or to pull the toes toward herself. And this took away some of the flexibility that she had. She asked me to test her flexibility. Her lateral hamstring flexibility was fine, but it was the sciatic nerve that gave her problems, which was quickly corrected.
Being able to do a True Front Split does not transfer into being able to do a Russian Split unless you place your straight torso on the front leg.
As I already mentioned, if you can do a full True Front Split. Meaning that when you are in a full True Front Split, or hip squared split, where your rear kneecap is down and your body is squared towards your front leg. But you cannot place your straight torso on the front leg, you will not have enough flexibility to do the Russian Split properly.
Alternatively, if you can lie down on your back and bring a straight leg over your body by stretching your hamstring and yet you cannot do a good split with your torso vertical, you will still be able to perform the Russian Split properly.
If you're interested in developing your hamstring flexibility take a look at the Hamstrings Flexibility Program Below:
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In this Hamstrings Advanced Program you will learn new Zaichik Stretching Techniques and Supporting Exercises that will help you to stretch the muscles that are tight in your body allowing you to easily place your head on your leg. |
Click Here to Learn More About EasyFlexibility Advanced Level Hamstrings Program
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About the Author:
Paul Zaichik is an Exercise Science Expert, author of multitude of books, and the creator of Zaichik Stretching Technique (formely known as Kinesiological Stretching Technique). His speciality is flexibility training as well as body weight conditioning. His innovative method is designed to have maximum carry over into specific athletic techniques. Paul is the author of books and DVD’s on the topic of flexibility, martial arts and bodyweight training. Over the years, Paul Zaichik has worked with a variety of individuals including athletes, entertainers, and military personnel. His ElasticSteel Method of Athletic Conditioning programs, EasyFlexibility Programs and Zaichik Stretching Techniques are used world wide by both professional and amateurs with great success.
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Want to Improve Your Flexibility? Click HERE For Stretching Programs!