Your Road To The Straddle Planche

When you look back at your life what do you want to able to look back at?

Would you pay attention to what you’ve earned?

Would you recall your political stand points? Would you think about the cool clothes you used to wear?

Or would you think about what you learned and discovered?

The people you changed and inspired?

What you developed into?

 

The future still looks bright for you.

Plenty of potential. Your body is still adapting. You can take control of your diet and health.

And your deepest desired? Well, a little bit of work can bring you a whole lot closer.

Because you see, it’s not only about what you achieve, but it’s also about the person you need to become to achieve those things.

To achieve this move, you need to become non-quitting, hard-working and dedicated.

But most of all, you need to become ‘inspired’. 

 

 

Wrist Strength Requirements

 

Similar to bent arm planche training, strengthening the wrists is essential for straight arm planche training.

In the straight arm straddle planche the wrists are placed under full body weight loads in an extreme angle for most people.

Wrist strength should therefore not be taken lightly on your planche journey.

 

It will be a very short journey to the hospital or your fysiotherapist if you skip this part.

Make sure you are able to do these wrist exercises prior to starting your planche training.

NEVER skip your wrist warm up when you get into planche related training.

 

Prior to attempting any of the progressions make sure you’ve spent a solid amount of time on getting a bent arm planche first.

The straddle version should be mastered at least.

 

 

Straight Arm Straddle Planche Progressions

 

All these progressions can be broken up into progressions by slightly changing the degree to which you lean forward or by changing the position of your legs.

This can be done through isometric holds or through more dynamic exercises.

Generally isometric holds will give you the biggest bang for your buck.

So these examples are by no means exhaustive, but serve as a tool to understand the basic mechanics that you need to apply in your planche training.

 

Each one of the following progressions will take about 6-12 weeks to master.

So in the best case it will take you at least about 9 months without any injuries.

And that’s assuming you have a bent arm straddle planche already.

The reason why most people never achieve a straight arm straddle planche is because they don’t follow the right progressions, don’t prepare their joints properly and end up getting demoralised and injured.

 

I therefore want to give you a more realistic perspective that might sound harsh, but it’s the truth.

Chances are you will never get a straight arm straddle planche.

But that doesn’t mean it isn’t worth the journey.

Perhaps you are the 1 out of 100 who will. I hope you prove me wrong.

Let’s get started with the fun stuff.

 

 

Shoulder Push Ups

 

calisthenics-planche-progression-shoulder-push-ups planche-training-shoulder-strength

 

Main goal: Developing an understanding of shoulder movements and how to position the shoulders in the planche.

 

1) Start by placing your hands on the ground at shoulder height, slightly turned outward to protect your wrists.

2) Completely lock your arms. Increase difficulty by leaning forward more.

3) Slowly start lowering through your shoulders only until your shoulder blades touch each other. Click here for a video explanation.

4) Push up only from the shoulders, while keeping your elbows locked until you have reached your end range.

5) During the entire move, actively contract your glutes and abs, while keeping your feet pointed.

 

Mastery at 5×15 repetitions

 

 

Planche Leans

 

planche-lean-calisthenics-beginner

 

Main goal: Developing basic strength for the straddle planche and getting the wrists used to end range loads

 

1) Start by placing your hands on the ground at shoulder height, slightly turned outward to protect your wrists.

2) Slowly lean forward until your wrists are at hip height while actively pushing your shoulder blades apart.

3) Keep your glutes and abs strongly contracted. Increase the difficulty by placing your feet on a higher surface.

4) Hold for time.

 

Mastery at 5×60 seconds

 

 

Tucked Planche

 

calisthenics-planche-progression-straddle

 

Main goal: Developing the strength and sense of balance for the straddle planche

 

1) Start by placing your hands on the ground at shoulder height, slightly turned outward to protect your wrists.

2) Slowly lean forward until your wrists are at hip height while actively pushing your shoulder blades apart.

3) Slide your legs towards your chest by tucking your knees in and lift your feet by bending your knees and finding your point of balance. Keep your elbows locked at all times.

4) Keep your hips at shoulder height. Increase difficulty by moving the knees backwards more.

5) Hold it for time.

 

Mastery at 5×30 seconds

 

 

Open Tucked Planche

 

calisthenics-planche-progression-open-tuck

 

Main goal: Developing the strength and sense of balance for the straddle planche

 

1) Start by placing your hands on the ground at shoulder height, slightly turned outward to protect your wrists.

2) Slowly lean forward until your wrists are at hip height while actively pushing your shoulder blades apart.

3) This time keep your knees on the outside of your legs and actively push them backwards by activating your lower back.

4) Keep your hips at shoulder height. Increase difficulty by moving the knees backwards more.

5) Hold it for time.

 

Mastery at 5×12 seconds

 

 

Half Straddle Planche

 

half-straddle-planche-for-beginner-bar-brothers

 

Main goal: Developing the strength and sense of balance for the straddle planche

 

1) Start by placing your hands on the ground at shoulder height, slightly turned outward to protect your wrists.

2) Slowly lean forward until your wrists are at hip height while actively pushing your shoulder blades apart.

3) This time keep your knees on the outside of your legs and actively push them backwards by activating your lower back.

4) In this position start straightening your legs and pointing your toes to increase your length.

5) Keep your hips at shoulder height. Increase difficulty by moving the legs up more.

6) Hold it for time.

 

Mastery at 5×12 seconds

 

 

Straddle Planche

 

planche-training-straddle-planche

 

Main goal: Developing the strength end range straight arm strength for higher strength skills

 

1) Start by placing your hands on the ground at shoulder height, slightly turned outward to protect your wrists.

2) Slowly lean forward until your wrists are at hip height while actively pushing your shoulder blades apart.

3) This time keep your knees on the outside of your legs and actively push them backwards by activating your lower back.

4) In this position start straightening your legs and pointing your toes to increase your length.

5) Keep your hips at shoulder height and move your legs up until you reach a horizontal position.

6) Hold it for time.

 

Mastery at 5×12 seconds

 

 

People Like To Tell You What You Can Do

 

Including me.

Or perhaps it is you who allows those people to determine your limitations.

But the truth is, most people never get ‘inspired’. They really don’t have a clue.

So they will look at you and tell you: “This is something you cannot do”.

 

That’s why you’ll have to build your own road, be your own teacher.

That’s why you’ll have to discover your potential by trial and error mostly.

That’s why you’ll have to find the courage to really go for what you want and accept that the ride will never be a smooth one.

At least not as smooth as you want it to be.

 

Just take one step at a time.

You’ve got a long road ahead, so no need to hurry.

When you think ahead about the future, what would you want to achieve?

What inspires you to be more than you are? To be more than you think you can be?

Be honest with yourself.

It’s better than you can imagine probably, deep down you know it already.

 

Beast mode ON!

 

 

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