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Aerial splits
Ok, so I've been trying to figure out the mechanics of this one… I have a full, squared split on the floor so I don't think my problem is flexibility but rather a technique or strength issue…
When I try to do splits from an aysha, or a move like Marion Amber, it just isn't quite there… I'm wondering if it's like a jade where it's an illusion split, or if there's certain muscles I need to be strengthening in order to bring my legs down into a full split, or if I just need to keep working on my flexibility?
(I'm uploading a video shortly if anyone can help me out!)
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9 Replies
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For full, squared aerial splits, you pretty much need an oversplit. When you're right-side-up on the ground, you have the added benefit of gravity, whereas you're working AGAINST gravity in the air, so you almost always lose a bit of the range. Aside from that, try to really "pull" the back foot (or both feet for middle splits) toward the ground. In both inverted and against-gravity positions like the chopsticks, really engage that back hamstring and glut to pull the leg farther (pulling the front leg up is rarely the problem)
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^ pretty much what above posted said. Try gradually placing stacks of foam (or pillows) like things under your ankles when you stretch for your splits to achieve the over split. I’ve been trying this for jade because I’ve been told you can do jade both ways (illusion and the omghyperextendedsplits)
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Agree with the previous speakers. Splits in the air are not at all like spits on the ground, unfortunately! I'd say that for full splits in pole moves in many cases you need quite some oversplit and use the muscles a lot. Sometimes you can "fake it", like in the jade but not always. If you have a square split on the floor you should definitely proceed to doing oversplits! My oversplit is almost half a meter on my best side (when I'm warm and stretched) and I can do full splits in many pole moves but I'm still not sure if I can get them perfectly straight in a completely aerial move like an Aysha. Haven't tried in a long time now!
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I think one thing that makes the aerial inverted splits a difficult move for people who already have their splits is also due to the type of stretching they do. Often, we stretch for our splits passively. But an aerial inverted splits can only be passive if you have a major oversplit. It's an active move for the rest of us. I, too, have fully squared off splits on both sides, but I am not even that close to an aerial split because my muscles opposing my psoas arent strong enough to pull that leg down, and my psoas isn't open enough to let them. However, right side up, I just have to relax and let gravity do the work.
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Yes, I imagined the reason it's harder is because you don't have the resistance of the floor… I will start working on oversplits, but is there a way to condition for it without a massive oversplit? Lol. Resistance stretching or strengthening certain muscles… etc?
Also when training for oversplits should you be putting something under the forward foot, or the backward one? Or alternate both?
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With the aysha it can totally be an illusion. A common mistake is to open the legs up and directly out the sides. But really you need to rotate from the hips reaching the legs forward (slightly) and into a V. Just like you would do a sitting v on the floor. You can see the positioning for many angles in these lessons
I show what it looks like to bring the legs up and out here (the wrong way) well not really wrong, but lesson attractive!!!
, Straight edge V elbow grip. https://www.studioveena.com/lessons/view/4d136614-c770-45fc-aa64-24320ac37250
For other aerial spin moves, you'll need to increase your glute, hamstring and hipflexor strengthhttps://www.studioveena.com/img/smilies/icon_rambo.gif.
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Oh PS, you don't have to have a crazy oversplit for nice lines.https://www.studioveena.com/img/smilies/icon_e_wink.gif
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I find it most natural to put a support under my front ankle. By tilting the body backwards or forwards I can control which muscles will get the most stretch. If you’re going to put something under the back leg I guess it will have to be on the thigh somewhere by the knee because if you put it under the foot your knee is probably just going to bend.
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Definitely Veena! If one trains more active flexibility, rather than just a passive flexibility, a straight right and/or left split inverted can definitely be achieved without having an oversplit. Plus, even though I work for square splits when stretching/training, I dont perform inverted splits square on the apparatus. So there's always that, too!
Training oversplits depends on what your focus is. For me, psoas is tight. So if I wanted to really get in there and work on it (after being really warm and ready to go, of course), I would put the block under my back ankle. If you want to work into this, just do your splits on the floor, square hips, with the back foot flexed and the toes turned under and you don't even need a block. Keeping the knee straight is the key. If you bend the knee, you take all the stretch out of your hip flexor. If its your hamstrings that you want to work on, then the block should go under your front foot. You can do both at the same time, but I would not start out doing that. I think that is best when you work into it.
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