method of training the “five-step” horse stance

[Kit]

I have been reading the thread on 'getting started' and find I have a question.. I have always done my isometric stretches with my legs straight (ie knees locked, not bent).

How do you use the “five-step” horse stance in your training? Is the “five-step” or "seven-step" horse stance training method to be used as an isometric stretch? or is it something to be trained as a stance (ie stay in the stance and hold it for as long as you can)?

As I say, I have not trained in this way before (my martial art style has relatively high stances ...the horse stance would be a "three-step" horse stance), but I can see that there would be some real strength gains in this. And that these gains would come over into flexibility.

Thanks in advance Kit

[jrlefty]

Oh man. I did not think my comments on bent legged side splits would worry this many people.

If you read stretch yourself column #2 again you will find this paragraph:

Another way of finding the correct alignment is to use the horse-riding stance as the initial position for your isometric stretches leading to the side split. Just make sure that your stance is perfect, with your thighs parallel to the floor at any width, toes pointing forward, and chest up.

When I saw the part about the thighs being parallel to the floor at any width, I started to only do my side splits in this fashion. I believe that kurz mentions it as an ideal position for you side splits and don't think you have to have it all the time but at least be close.

I'll tell you this, I love the stretch that you get when you do it this way but it is also very hard to do at first. I got spasms in either my hip, groin and/or back when i first tried it and so I adjusted my training to improve my splits. As you can read from the quote, it can be used in your isometrics training and it can definitely be done as stance training.

One trick that I used to help get my thighs parallel was to get into a five step stance and, with my feet planted, lowered and raised my hips eventually getting your hips lower then your knees. Another trick that I recently got from Kurz is to position yourself in a back stance (L stance or whatever you want to call it) and with your heels pivot from left back stance to right back stance and also lower your hips each time you switch.

And of course, in case you are wondering, it would be very beneficial to have good endurance and strength in the core muscles to perform the splits this way. I do not believe that I would have been any proficient at doing the splits this way if I had not worked on my endurance and strength training so much.

have fun,

jrlefty

[mat]

I've been practising bent legged side splits for the last 3 days since I read on here that this was the way an isometric split with toes forward was supposed to be done.

I've got reasonably strong legs (I can do 250 straight hindu squats and 350 squats in horse stance) and I found that I could do a bent-legged split suprisingly comfortably (about 10 inches off the floor). Looking in the mirror I find it looks similar to the way Kurz does it, so I must be doing something right.

It feels more intense than a straight-legged split (toes up or otherwise) and seems to work a lot more muscles. Merely holding the split requires considerably more isometric tension than my previous method. I don't feel any serious discomfort or pains.

So, thanks for that. However, I cannot do the horse stances with thighs truly parrallel to the ground. Surely I will need the flexibility to do full splits before I can do a 7 or 9-step horse stance with thighs truly parallel to the ground?

I'm thinking perhaps I will put up some photos so that you can tell me if I'm on the right track.

Thanks,
Mat

[jrlefty]

I'm thinking perhaps I will put up some photos so that you can tell me if I'm on the right track.

That won't be necessary. The main reason that you are probably having problems staying parallel is because your inner thighs are still very tight. Have you been doing the recommended exercises for the inner thighs that are shown in the video "Secrets of Stretching" like the iron boot exercise or the abbductor pulldowns? Doing exercises like these for your inner thighs will dramatically improve your horse stance. Just make sure that your legs are prepared to do them.

later,

jrlefty

[Kit]

Thanks! I gave it a try last night... will see how it goes for me as an alternative to straight leg stretches.