Olympic Weightlifting Forums - Catalyst Athletics

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-   Flexibility, Training Preparation & Recovery (http://www.catalystathletics.com/forum/forumdisplay.php?f=5)
-   -   Horse Stance (http://www.catalystathletics.com/forum/showthread.php?t=2729)

Ben Moskowitz 07-19-2008 01:13 PM

Horse Stance
Does anyone have experience using the horse stance as isometric stretch for the side splits? Would you consider it a prerequisite or introductory stretch?

See the link:
http://www.stadion.com/column_stretch2.html (WFS)

Steven Low 07-19-2008 03:58 PM

Why not just stretch the splits themselves?

I personally do not.

Patrick Donnelly 07-19-2008 06:20 PM

I like this side split stretch:

It allows you to use gravity in your favor, unlike on the floor.

Ben Moskowitz 07-20-2008 10:45 AM

I don't really feel any stretch in my adductors with the against-the-wall splits. It's mostly in my inner hamstrings... yow!

I guess the only difference between the splits and the horse stance is the relative height of the hip.

If side splits are retardedly painful, should I work on adductor strengthening, or will isometrics suffice?

Steven Low 07-25-2008 06:48 PM

Well, stretching is eccentric damage to the muscle. So as long as you're getting some decent work (I think squatting or sprinting SHOULD be enough?) it should be fine to be honest.

Eccentric damage induces tearing of the muscles & repair through the production of more sarcomeres making the muscle itself longer and stronger..

Bob Esh 10-13-2008 02:47 PM

I do horse stance everyday, it's incredibly healthy for you. It's also very challenging to be able to hold it while your hips are at knee height for an hour, which is a good goal, some people do the horse stance and other stances for 5 or 6 hours. If your goal is side splits, i'd judge that it'd be slow way to progress towards that.

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