Side Splits for Kyokushin Karate

The illusive side splits. Wanted by all, had by few. There was a time… many, many years ago, that I could perform the side splits, along with the front splits. But alas, with age and many years without martial arts, I “lost” the ability. I am now on a quest to regain that split.

Science and knowledge have come a long way since I was a kid, when you forced your way into a stretch. Luckily now, with the incredible amount of free knowledge on the internet, you can find help. Below are what I feel are the best instruction for the side split. Utilizing PIR (Post-Isometric- Relaxation), Isometric and Loaded stretching.

These routines demonstrated by Tom Merrick are based on the work of the incredible Emmet Louis.

1. Middle Split Loaded Mobility Routine

2.  3 Months Middle Split Progress + Tips

3.  7 Months Middle Split Progress with tips


4.  PIR (Post-Isometric- Relaxation) * Note… video states PNF but is actually PIR.

The number one tip from Emmet Louis:

So after the last year of workshop tours I can say conclusively that the main reason 90% of people can’t do side splits or have limited success with them is that they can’t twerk.

If people (mainly guys  ) mastered the twerk stance they’d have a lot more success with side splits.

This is the twerk stance, butt out lower back arched…/Should-a-footballe…

mastering this and maintaining this position as the legs extend is the key to unlocking the side split along with a few other factors. 



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