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Middle Split Oversplits: A Primer on Technique
I’m not going to lie - I have a love/hate relationship with middle oversplits. I love how big a difference they can make in how comfortable my “regular” middle splits feel. But I hate how the oversplits feel when I practice them (personally, I think they’re hard AF compared to front leg oversplits, but that’s how I’ve always felt about middle vs. front splits). But despite them being an exercise I minorly dread, I think they’re an important tool for students who have very middle split-y aspirations. Just like with front splits and front oversplits, middle oversplits can be a sneaky way for students who are oh-so-close-to-flat to challenge their hips a tiny bit more to help them touchdown.
7 Oversplit Preparation Drills for Active Front Split Flexibility
Working on oversplits with your leg(s) on blocks is of course helpful for students who already have splits to take it to the next level - but they’re also helpful for students who are looking to close the last couple of inches on their splits to get them flat once and for all!
A great way to prepare your hips before diving in to full oversplit holds is to work on active drills for your hamstrings (front leg) and hip flexors (back leg) to challenge them in the elevated and increased range-of-motion positions they will be in when you are in a full oversplit.
How to Close the Last Inch(es) on Your Splits
So you’ve been training you front splits for what feels like for-ev-er only to get stuck 1-2 inches away from the ground for months. Sound familiar?
Don’t despair! There are two main things I’ve found help students the most once you get oh-so-close and need to just close that last inch or two to get that sweet sweet touchdown.