Bent Arm Half Straddle Planche

The Bent Arm Half Straddle Planche is a straddle planche progression that uses the glutei mobility already developed in earlier mobility drills, as well as the protraction and pressing strength to over the athlete's bodyweight above the ground.

• Type Of Exercise: Strength
• Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
• Difficulty: Intermediate
• Equipment: Body Only

Bent Arm Half Straddle Planche

1. Begin kneeling on all fours with your hands rotated out approximately 45-degrees.
2. Begin to lean forward and lower your torso down toward the floor.
3. As you lower, lift your feet up, keep your knees bent to 90-degrees, and straddle wide.
4. Hold your torso just off the floor and achieve a half-straddle with your hips.
5. You'll need a strong forward lean to maintain balance.
6. Keep your shoulder blades strongly depressed and protracted to maximize your leverage as you balance in the bent arm half straddle planche for time.

• Exercise: Frog Stand
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Chest, Triceps
• Difficulty: Moderate
• Equipment: Body Only

• Exercise: Advanced Frog Stand
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Chest, Abdominals
• Difficulty: Moderate
• Equipment: Body Only