Karate splits are physiologically identical to gymnastics splits: an impressive display of hip flexibility that ends with your hips on or near the ground with your legs straight and apart. The difference is in application. Gymnastics splits are for performance and grading, while splits in karate training are intended to improve the power of a kick. Doing karate splits requires training and practice, but is within the reach of most people willing to dedicate the time and effort.
Front Split
Step 1
Warm up the muscles in your hips, hamstrings and abdomen before attempting a front split. Even if you're very flexible, skipping this step is a good way to tear some muscles.
Step 2
Stand in a horse stance. Walk your feet out to the sides until your legs are straight, with the knees still unlocked.
Step 3
Turn to face one side. Which one doesn't matter, but you may find that one side is easier than the other for your body.
Step 4
Walk your feet farther apart. Most people will be able to get several more inches after shifting the angle of their hips to the side which is more comfortable.
Step 5
Inhale deeply. Exhale as you walk your feet even further apart. Stop when you reach a point of discomfort, but before you feel any pain.
Step 6
Stay in that position, breathing steadily. Do not bounce. This can injure your muscles without adding flexibility.
Step 7
Exhale again and walk your feet out a little farther. Repeat steps six and seven until you're no longer comfortable spreading your legs more.
Step 8
Reach for the ground directly beneath your hips. If you can't reach, that's as deep as you go for now. Continue practicing the splits until you get to the point where you can touch. If you can touch the ground with your palms flat, continue to steps nine through 11.
Step 9
Place your palms down flat and firmly on the floor. Transfer your weight from your legs to your arms. This will relax the muscles somewhat and protect you from injury during the rest of the splits.
Step 10
Bend your elbows to lower your weight further and spread your legs the rest of the way. Stop when you reach discomfort, well before you reach a point of pain. Eventually, you'll get to the point where you can touch your hips to the floor.
Step 11
Push up with your arms to exit the split, giving your legs room to move into a more mobile position.
Tips and Warnings
- Some supporting stretches that can help you prepare your body to try the splits include assisted leg lift stretches, forward leaning lunges, reverse lunges and any variety of straddle stretch.
- Watch for joint pain as you train towards being able to do a karate split. This can be an early sign of injury from overtraining your hips.
References
- Karate Athlete: Performing the Splits
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
- Sports Fitness Advisor: PNF Stretching
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