When you get the Jade split for the first time:
Usually the second thought is:
„I need to work on my splits.“
The truth is that a flat split on the FLOOR is not a guarantee for a flat Jade on the POLE.
I was able to do the overspilts and my Jade still looked crappy!
The next thing students realize:
„Ohh, there’s a difference between passive and active flexibility! So I need to work on my active flexibility.“
That’s true!
With the Jade you can literally see the gap between your passive and active flexibility.
If you can do the splits on the floor but not in the air, then you need to work specifically on your ACTIVE flexibility.
If you can do the splits neither on the floor nor in the air, then you need to work on both your passive and active flexibility.
In both cases, I recommend checking out lesson 1 of Full Body Stretching, in which I teach active exercises specifically for the Jade split.
But… Flexibility is not all. That’s what I learned during my recent Pole Inversions online classes.
Your TECHNIQUE plays an even bigger role in getting the most out of your flexibility.
TOP TIP: Take your time to enhance the grip of your contact points. The stronger the grip, the more you can open up the split without sliding.
Here are my top tips for a STRONGER Jade ↓
#1 Keep your back straight and your chest open all the time. A rounded back is a common reason for sliding.
#2 Grab lower on your shin with your thumb UP, so that you can pull more across.
#3 Really pull your top leg across your body – to the opposite shoulder, and rotate your leg inwards. This is your main contact point!
#4 If you feel an unpleasant stretch on the back of your leg (hamstrings), engage your quads more.
#5 Keep your elbow in during the „bum hold“ for extra grip behind your shoulder.
And here’s my secret to a FLAT Jade ↓
#1 Keep the top leg down and close to your head as you start opening up the split. Don’t let it move up!
#2 Don’t just unhook and straighten the back leg. Keep it bent, try to first reach with your toes to the floor to open up the hips. Lastly, straighten the leg.
#3 Use your quads and glutes to lower the back leg even more.
#4 Let your outer hip drop low by opening it up to the side.
#5 Rotate your back leg outwards, knee pointing to the side.
Want to learn the Jade Split, different shapes and combos with it?
Just drop me an email to get the recordings of the Pole Inversions classes.
I break down the Jade technique in detail, as well as different progressions, variations and combos.
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