Do several sets of these (up to 8) at your predetermined hold time (3 seconds is a good start when you are moving up a level). Why is it called the hollow body position? This is a really cool skill that I’d guess most people would love to be able to do. We get real results for people with real lives – jobs, families, and responsibilities. 2.

That means creating full-body tension. It’s a matter of preference and what exercise you find works best for you and your body type.

You can work on these with a pause, a longer hold, and/or repeats for conditioning.

I suggest pairing exercises that work the back with your planche training, such as a rowing movement like the reverse row sit back, or front lever variations. Free Up Your Body to Move Easier and Perform Better, Build Practical Strength with Bodyweight Exercises, Build Motor Control and Movement Efficiency.

The training also carries over to help with other movements such as a press to handstand, back levers and other hand balancing skills. (It’s also a way to prevent anterior pelvic tilt syndrome by following this sequence on how to sit perfectly in 5 seconds.). We’ll get into the tutorial portion of this post now, and I’ll walk you through how to specifically train for the planche. You are able to get the Raised Planche Lean with Bent Legs for 20 seconds for 5 sets. Just take it one step at a time, be consistent and patient, and you’ll make great progress. Spend at least 3 weeks on those two, then switch them out for others for another cycle.

Advanced exercisers looking to add an extremely challenging exercise into their regimen can find it with the planche pushup. From the tuck planche, push one leg back into a single leg planche. Our online programs distill decades of teaching experience into the most convenient and accessible format possible. Lock out your arms and push down into the ground. For some people it could take less than 6 months, while for others, it could take up to 2 years of continued training. Antranik’s Work From Home Fitness Program, Shoulder & Upper Back Flexibility Program.


Let’s take a look at these planche fundamentals in detail. And there are some people I’d encourage to stay away from it completely.

Try to hold it with me for the time that I do. So, I suggest spending as much time as you can on the basics and gradually working on building up your wrist, arm, and shoulder strength in each hold. Take a second to support Antranik on Patreon! It should also be obvious that it’s not something you can just jump into.

Leg Lifts vs Planks vs Pilates vs Crunches vs Situps. Save the longer and more intensive workouts for the days you are on fire. :D // Werbung we all love (or hate) planks and here you have a quick \u0026 intense challenge for your core! You could start it at 5-minutes in if you want to view only the hollow hold execise.

The planche is a move that demonstrates a high level of body strength and control. Another way to work on getting into the tuck planche is to go from the straddle planche lean and work on first lifting one leg off the ground at a time, then tucking one knee into your chest at a time, and finally, pulling both knees into the chest, coming into that tuck planche. Are these wrong? You’ll need to gradually work up to higher volume and frequency of training. Support your legs on a raised platform (e.g. You have to be aware of how to be properly prepared for the training and the best way to go about it. In a planche you want to practice protraction. table, chair etc.) The progressions, variations, and positioning I’ll show you below will guide you the right way toward getting a planche. Don’t sacrifice that just for a few more ugly seconds.

Flexibility: Clearing Up The Confusion, Build Movement and Strength with our Online Fitness Training Programs, 20 Advanced Push-Up Variations to Build Strength and Mobility, How to Do a One Arm Handstand: An Advanced Hand Balancing Skill, How to Do a Perfect Handstand: Prep, Progressions & Training Plans, Overcoming Gravity Review: A Great Addition to Your Training Library. If you still feel fresh, work on some of the band or partner assisted conditioning exercises. If your main goal is to get the planche, then start off with three days a week. To achieve posterior pelvic tilt: Stand up and when you squeeze your glutes… notice how that makes your hips tilt back because the glutes are your most powerful hip extensors. Work on this position with your toes curled under, as well as coming up onto your toes. Curl your toes under and come up onto them.

That’s no fun!

The video is also in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN. Raising your feet onto a chair, box, or any other raised surface, repeat the instructions for #1. So, for instance, if you’re looking for a more generalized fitness program or you’re just getting started, our introductory course, Elements, is a great option.

Unlike the tuck planche, the steps to work up to the straddle planche are a bit more fluid.

What are the minimum basics you need before trying what’s covered in this tutorial? Whew… You made it to the end of this very long, detailed article. The reason for this is that any of the following exercises will help you work up to the full straddle planche. If you have access to these pieces of equipment and a good partner to help you, these can be a nice addition to your planche training. If you do fall under one of the above categories, all is not lost. With more advanced progressions of the planche, some of the following body position recommendations will change, but the basic positioning is as follows: You may notice I didn’t even mention the legs here. And what more can you ask for?! By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. Starting at the lowest level, work up to 5 sets of 20 seconds, resting 2-3 minutes between sets. The planche puts an incredible amount of stress on the wrists and some people never get the planche simply because they neglect their wrist prep. When you can perform an exercise with good form for those 5 sets of 20 seconds, go ahead and move on to the next level. Start your session by warming up with the Raised Planche Lean with Bent Legs for 3 repetitions.

But since the planche is quite advanced, I wouldn’t recommend that everyone out there train specifically for it right away.

To achieve your primary goal, the Full Planche, you have to learn how to perform the tuck planche. For example, you want to be in a hollow body position for both the front lever and planche. In the video above of the progressions working up to the tuck planche, I like to structure my clients’ sessions like this: Now, this doesn’t mean you stay at that new level and just grind away at it. Don’t do your planche work with other intensive straight arm work, such as the iron cross or one arm handstand, in the same workout. No, I promise. Even though it’s a complex move that requires a big commitment, it’s absolutely within reach with the right approach, mindset, and enough patience. It’s time to change it up. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video. Don’t do another set if your form breaks down so much you can’t even hold it a second. Start in a tuck planche, then move your knees back until they are floating in an open tuck planche. If you still feel fresh you can drop down another level to the Raised Planche Lean for a few more sets or try some assisted work with the p-bars, bands, or a partner to finish up your workout. That’s why you should be squeezing the glutes AND the abs to lock that position. In the front lever you want to practice retraction of the shoulder blades. Here’s a description of each of the variations included in the above video. That’s how handstands can become effortless for hand-balancers. The variations make it easier to stick to the whole routine :) You can do this whenever you have 7 minutes. You’ll then go down a level, going back to the Raised Planche Lean with Bent legs, and work those for 10 second holds for up to 5 sets.

Begin your training correctly, strengthen the body in specific ways, and work toward the planche incrementally.

As Head Coach at GMB Fitness, his mission is to show everyone that you can define your own fitness as a sustainable and enjoyable part of your life. In this day and age most people are working from home and struggling to find the balance between stagnation and moving to stay fit.

I would try them all and then choose two to focus on at a time. To help achieve this, the hips must be in a “Posterior Pelvic Tilt” because that makes the vertebrae in the lower back get stacked on top of each other.

Can’t Go to the Gym?

You just need to practice smartly, be honest with yourself about your current level of ability, and work towards the skill patiently and consistently. You may be able to get away with that if you are more experienced and have been training this type of work for a while but not if you are just starting out on them. These advanced planche variations are beyond most recreational bodyweight trainees, but it’s important to see where you can go with this with enough time and dedication. If you have the fundamental strength and flexibility to begin working the planche, there are a lot of good reasons to incorporate the work into your training. See a fitness professional to give you advice on your exercise form. Move up to the next progression, and do about 8 sets of 3-5 seconds.

They are not. Work on this position with your toes curled under, as well as coming up onto your toes. I find people doing the hollow body exercises wrong ALL THE TIME. Placing just your feet on a raised surface, tuck your knees into your arms, so that you are in a supported crane position. Liked it? Thanks for subscribing! If you find that your body can handle another day then slowly work on adding it in. In the video below, I go through 5 bodyline drills: Plank, Side Plank, Reverse Plank, Hollow Hold and Arch Hold. Shoulders pulled down as you lean forward. Open Tuck Push Back to Single Leg Planche, Top Position Pull to Straddle Planche (on the parallettes or rings), Floor Tuck Push Back to Straddle Planche (repeats), Straddle L Pull Back to Straddle Planche (on parallettes), Single Leg Tuck Pull to Single Leg Tuck Planche (on parallettes). You can’t force progress, but you can definitely force an injury and get set back before you’ve even properly started. Too many times people will feel they need to hit a “magic number” of seconds in a particular level before they can move on and they end up doing the same exercise for months. Go back to the previous progression, and perform 5 sets of 10 seconds.

After 2 months of practice you can add another day of training, and after about 4-5 months of consistent work, you’ll understand enough about your body to be able to wave intensity levels for daily practice in this training.