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    Planche and HS training

    Hi everyone, How do I incorporate handstand and planche on my push workout.My goal is to get one arm HS and full planche pushup .I like to train both elements .I can hold HS for 3-4 seconds and tuck planche hold for 10-15 seconds and bent arm planche for more than 15 secs. For refrence:(I have been doing weighted calisthencis for many years.I can FL,MU,Human Flag.Dips 50kg*5 ,Pushup 45*5, current bodyweight 70kg, heigth 5'7) SO if anyone had been in this situation before and now can do these elements ,your suggestions will be greatful and other peoples and coaches in this foroum?

    I have a longer arm than the other

    Hello guys, ive started traing levers some months ago, however, 3 weeks ago i had a small injury so i gave a break, however ive noticed that my right arm is like 1 inche longer than the left. I was wondering if this can increase the risk of injury or it can affect my stright arm static exercices
  3. Raul Bogdan

    Holding the Full Planche

    Hey guys. Any tips to get more secconds of Full Planche? Straddle is getting easy atm so i went into full, but i cant really hold it. My best times are. <Straddle Planche - 13s <Maltese Straddle (pretty wide) - 5s <Full Planche - 5s (not holding, just falling down slowly...) Maltese Full - 0s Here i leave you a video of my Fp, so you can judge. Youtube.com
  4. Swann BUTEL

    Nakayama correctiv

    Hi every one, Since january i work nakayama, i have slow but good result, i'm able to do nakayama with wrist strap now but i seem's to be impossible without i lose the false grip, i don't sure if my form are correct, i need your expert eyes. this is a video of my nakayama. https://www.instagram.com/p/BhzGZNQHDA4vpD-i5JinMzbPv_l689EeCJhiwY0/?taken-by=swannbuttel Thx every one
  5. Hi every one, i'm curious about what method of progression is utilised for learn advanced moove on rings like D skill. I see many gymnast do some static with a little pause between 8 ( 3 x lsit to straddle planch hold 3 sec ) its seem more efficiency than just assisted hold even for more time under tension ? For new skill element have you some method off learning and progression ? is it preferable to cut the element on different phase or working it on global with assistance like ring strenght trainer and how to now when add resistance ? ( exemple nakayama with strap do 10 nakayama on the road for increase the leverage ) ? Thx for your knowledge
  6. Kovacs Marton

    Static hold max durations

    Hello everyone! I'm writing to you because I'm kind of stuck in my training progress (or at least progressing much slower than i used to).I'm a street workout athlete, everything im able to do i taught myself, I never sought professional advice up to this point.I can do 15 seconds front lever with good form, I can hold it for much longer but after that, the form isn't acceptable for me any longer so it doesn't count.I can do a straddle planche good form for 6-8 seconds if I aim for maximum hold, and a full planche for maximum of 4 seconds if I'm fully rested. I'd like to know if there was a specific method to further increase my hold on FL.(I aim for 40 seconds).I'd also like to know how to extend my control over my full planche so that I'm able to hold it for longer durations.My straddle planche annoys me the most, because strength-wise I don't find it that difficult anymore, but i struggle to hold it for longer than 8 seconds, and i can't seem to increase that duration. I thank you for your any advice in advance.
  7. Levente Horváth

    Planche difficulties

    Hello guys, My height is 170 cm and my weight is 56,5 kg. I'm training planche almost a year now and I can't seem to make it, I stuck at straddle planche and the only time I held a full planche was when I was ill and not trained for a week. Usually I am training every day for shoulder, planche and recently started to work with weights to speed up the process. Actually after every workout I don't feel any muscle soreness only like something that comes from very deep, my shoulder is always popping and hurts like hell when I try to attempt a planche but I can't stop working out. Well this is all I wanted to say, and I don't know if I need a rest how much, because as I mentoined above when I took a week rest I felt insanely weak and slow but I managed to hold it...
  8. Miłosz Kubacki

    Road to perfect full planche

    Hello. I'm Miłosz from Poland from Street Workout comunity. I have some questions about trainings for full planche. I can do straddle planche, straddle maltese. full maltese but i can't do full planche in perfect form. The second problem is no protraction in planches. How i can improve this? I'm working all the time of sculpa position and i'm focus on perfect form but which exercises are bests for this? How many times i should train for improve my planche and which exercises are bests to increase my holds? It be easier if you watch my some videos on insta: www.instagram.com/majlosw thanks!
  9. Levente Horváth

    Can Planche training cause winging scapula?

    Hello, this summer I not trained a lot but stretched and relaxed instead because I found out I have scapular winging. I watched a lot of videos to inform myself but can't really find a way why my shoulders hurt a bit and my rhomboids always feel tight. Is it because of Planche training, I recognized instantly that I clearly don't have enough shoulder mobility because when I tried to elevate my arms the scapula came up, but my main problem I think is the rhomboids and every time I breathe heavy my spine crackles around the upper back area (it feels good tho).
  10. Kovacs Marton

    Planche pushup pain

    Hello everyone, this is my first post on this forum.I'd like to ask for advice regarding a rather persistent problem.I have a stable planche, and I believe im able to progress to more difficult levels such as the planche pushup (straddle in my case).My problem is that whenever i lower myself and then start to press up I feel a sharp pain in my left forearm.It feels as if one of those many muscles in the forearm were hurt, so i cant perform the exercise without pain.This isn't the type of pain deep inside the forearm that everyone encounters when going for the planche variations, my arms already got used to that.I can also "activate" this pain by trying to perform backlever pullups, or left handed one arm pullups with the palms facing away from me. Thank you for any kind of advice in advance.
  11. Oscar Riaño

    Planche progressions

    Hi guys, I'm aiming to be very good on the rings. One of my favourite skills is full planche and some time ago (January) I was able to hold a full planche on paralettes without perfect form, but quite good tho. Although, I decided to do some steps back and approach it a lot better and with perfect form (full protraction and ppt). As for the planification of the training, I'm following the method proposed in BtGB. BUT, as I want to be able to perform the full planche on rings rather than on floor or p-bars, I don't know if it would be wiser to train all the progressions on the rings, or train them on the floor and once I have a very decent 10sec full planche, go for it on the rings... What do you guys think? Thanks in advance, Oscar
  12. Swann BUTEL

    Maltese curiosity

    Hi every one, I ask myself about Maltese on rings... I work iron cross/ cross pull and straddle planche but i see many gymnast unable too perform a planche but very strong on maltese. So i decided too begin maltese work in addition to my planche training. Wich exercice is unavoidable for mastering maltese ? With wich exercice i can begin maltese ? I think one exercice for understand the body line like board press and one exercice for straight arm strenght like maltese press on low ring, maltese lean too maybe ? I can try just too support slowly lower to maltese many time ? should i work on isometric too with band ? My goal is perform maltese on iron cross trainer in 6 months, i can do 10 rep on maltese press on low rings with strap on wrist and hold maltese on board for some seconde. Thx a lot
  13. Swann BUTEL

    Straddle planche on ring

    Hi every one, I want to do galimores on rings, i have a good front lever to adv tuck for 5x5 good rep, i can hold 5x15 adv tuck on ring at my own bodyweight and 4x 10 sec weighted with 4 kg ( i actually don't like to weight the ADV tuck on ring because i can't feel the good position). I can't hold straddle planche on the ring i just can make in the position for a little moment ( l sit to straddle ) I'm confuse of wath type off exercice i must do, bodyweight adv tuck for 3-4x20 sec ? weighted ? more l sit to straddle ? Thx for your advice
  14. Oscar Riaño

    Maltese lean

    Hi guys, I was just wondering. Im capable of doing full planche on p-bars for about 7 seconds. A proper planche (with full protraction and pelvis rotation not yet; only straddled). I just got started with rings and I got super super addicted. I would like to be able to perform a perfect maltese on floor and rings. I was wondering, if it were possible to perform a full protracted maltese just by advancing in your maltese lean. I mean, if by going each time more and more forward it would arrive to the point in which i would be strong enough to lift my feet of the ground. Of course, next to it I'm doing some dumbell and maximal strength, but my training is mainly focused on leans, leans leans and more leans (for maltese). What do you guys think? Thanks in advance Oscar
  15. Swann BUTEL

    Straddle planche to handstand

    Hi all, hi tried this moove for fun, i m so close when i rise up but the strenght sensation motivated me to train this moove. How many seconde i can hold straddle planche for begin straddle planche to handstand and what kind of training for achieve this hard moove ? I tought at some straddle planche to handstand assisted with a band, handstand lower to planche maybe, i don't have a spotter and i have only paralette for training.
  16. Swann BUTEL

    Striated shoulder

    Hi every one, Just one question for my curiosity, i see many gymnast with impressiv shoulder striation, almost every rings specialist have this type off physique. How do you explain this developpement ? Isometric work ? Density muscle ? Wath is your tips for achieve this goal in bodyweight training ? Best regard
  17. Jamie Clowes

    Hello + forearm splints

    I'm new here but have been reading through threads for a few months now, mainly on forearm splints, wrist and finger pain. I started getting forearm splints years ago when I was a bro, curling 40kg in the gym like I was the man. Then I started to get pain, so bad I couldn't even open a door. Eventually I stopped doing curls altogether, switched over to DC training and then 5x5. I occasionally got some pain from bench / overhead press, but it was completely manageable through stretching. A few years later and I've quit the gym, focussing on bodyweight training. I needed some goals so began working towards the planche and handstand. For the planche I practised L-Sit, tuck planche & planche lean - doing sets so the times totalled 60 seconds per exercise, gradually increasing the time per set (15,15,15,15 - 20,20,20 - 30,30 etc). For the handstand I was really just working on my fear of being on my hands upside-down and only really got as far as a headstand against a wall (don't laugh). The planche training was going so well and I was really enjoying the progression, even if it was ever so slow. However it all came to a swift end when my forearm splints came back with a vengeance. I noticed it came on really strong if I was doing a hold then immediately came off the position, but if I came off gradually then the pain wouldn't be as bad, but would still be present. I've always stretched my wrists out before and after exercising ... as well as doing about 8x 30 second exercises with a rice bucket. The addition of the above 2 things really did feel as though it was working. However I ended up stopping training completely, and just doing the above stretches every few days but for some reason this just brought the strain back. I've also tried not doing any stretches or training at all. I've even started getting pain from playing guitar and typing now (perhaps all 3 are linked?). My main point of this thread is to ask if anyone has actually had any success with forearm/finger/wrist exercises that has enabled them to train hard again, without having to worry about any pain creeping in, and also if there are any structured programs out there I can follow which can help. I know this is probably about the 10th thread on forearm splints, but I really haven't found much hope online on the topic and am getting slightly desperate. If anyone can help please do! I just want to start training correctly again.
  18. Paulius Lazdauskas

    Static holds vs Sets n Reps

    Hey, so i reached a level of about 70 push ups, 27-30 dips, and 17 pull ups. So im not a begginer anymore, and i really want to master all the advanced moves like planche, front lever and so on and my main question is should i do like 1 day of sets n reps and on the other day do static holds (tuck FL, tuck planche, handstand, L - Sit) and flow with this kind of program? or should i do the progressions at the start of the training session and than do sets n reps from the energy that i am left with? Do i need to continue doing pull ups, dips and push up exercises at all? Do they help in my advanced moves proggressions?
  19. Hello I have seen on the forum people doing an advanced tuck planche with their legs open instead of closed. I think its called an open planche. I tried this open planche out of curiosity and I find it easier than the advanced tuck. Is this just an alternative for the advanced tuck? Could I work the open planche until I get a 60 second hold and then move onto the straddle planche?
  20. Swann BUTEL

    Straddle planche and deload

    Hi everyone, First i'm sorry for my english, i'm a french gymnast and coach too i don't speak english very well. I work alone the stradlle planche during 9 month without any rest ( 4 - 6 day per week), i have a solid tuck planche (20 sec ) and 10 sec ADV tuck planche, i can hold the straddle for 2 sec max. I have all straight and bent arm variation ( press to handstand pike, straddle and tuck and bent arm planche to handstand straight and straddle ) I begins to loose my strenght this week, i can't hold the straddle anymore, i thinks i need some rest and i will stop the max isometric work for 10 day. I continue the basic strenght routine. Do you thinks i more interessting to stop max isometric strenght and wait to recover my strenght or continue to increase my ADV tuck planche for 15 seconde. If i stop any form off isometric work i a m scared to loose my strenght. Wath should i do ? Ps : Thank you for all information on this website, the french gymnastics community does not have any website like this and its very difficult to find good advice and explication too.
  21. I wouldn't dare to post this in fundation forum, I'd be hung there by fundation worshippers straight away The question is: Has anyone tried or have any experience in kind of applaying grease the groove to fundation progressions for harder fbs, using steady state cycle rule of 50% of intensity ? Do you think it would make sense if I did for example FL, SPL with coupled mobility exercises 3-4 times a week spread throughout the day ? I have to say that I tried this with L sit for the last 2 months and the progress is mind blowing, at least for me. From struggling with the template progression, being stuck on tough 18 seconds per set, after 2 months I can already do nearly 40 seconds of what is more half v-sit. Maybe dreaming a bit but legs are much higher than parallel. Would applying this method to 2 -3 exercises performed throughout the day fo 3-4 days a week be safe and productive ? Thx.
  22. Guest

    Tuck PL to Advanced PL help

    Hello I am having trouble advancing from tuck to advanced tuck planche. I can perform a tuck planche for 50s with protracted and depressed shoulders. When I try to lean forward in order to flatten my back, I find I can only hold a position that is somewhere in between a tuck and advanced. I cannot lean forward enough for the flat back and hold it. I would have thought with my time on the tuck planche, I should be able to hold an advanced tuck for at least a few seconds? I am thinking I should just focus on building up strength with the in between positions and the advanced tuck will come, is this the right way forward? After reading the forums, I thought about the role of planche leans. My planche leans are not very good in that I do not have a good and far lean. Could that be a factor holding back the transition or not really?
  23. Zi Yi Tan

    One Arm Planche/HS Calisthenics

    Hey guys this is my first post here, and this video blew my mind. I thought I'd get input from gymnasts because Street Workout borrows a lot of elements from Gymnastics. I understand that Street workout practitioners don't always have the best form and muscle activation, but I think that this guy Andrea Larosa has extremely good form, even on his one arm planche, at 0.10 of the video. Check out 0.36 as well. Remember that I have an untrained eye. Anyways, just wanted to see what you guys thought!
  24. Hi there, So I'm better at straight arm straddle planche (4-5 secs) than bent arm straddle (can barely hold it). I know this doesn't really make sense, but I think it could be due to my neglect of training pulling exercises (my back muscles) for years. Is this most likely the case? And is it the traps specifically? If so, I've only started training my back at the weights gym over the past month and a half. I've been doing your standard pulling exercises like seated cable row, lat pulldown, rear delt flies etc. Any help would be appreciated.
  25. ishocker

    Old broken arm weak elbow tendon?

    Ok im still fairly new to this calisthenics/gymnastics lifestyle and I want to make sure I don't mess myself up so it anyone could assist me I would really appreciate it I broke my 2 left arm bones (ulna&radius) twice right in the middle of the arm when I was in middle school (Im 23 now) second time the bone came out and had minor surgery but no plates or screws though, but now im training for a planche but I feel my left arm is slight weaker especially around the back elbow right under the triceps muscle but right above the actual elbow joint I don't know it that's a muscle or tendon sorry, but when I try some poses like crow stand I feel that left elbow area barely has muscle but I feel a nice tight muscle or tendon on my right elbow (I feel it with my knees when I get in that stance) but when I do straight arm planche holds with my feet elevated on something I don't feel stress or feel like it's gunna snap but I guess i am afraid or siking myself out in my mind that my elbow is gonna snap backwards since I feel there's not to much strength there, I never feel pain or any of that sort from the crow stance as well and I don't want to In the future either. Im just thinking since I broke it twice and like a month apart from each other im afraid the muscles got reattach differently? If that's even possible So I guess my question is, will I be able to ever do a straight locked out arm planche or is that out the window due to my old injury? If not what exercise could I do to strengthen that one area/muscle? and also both elbows pop when I extend them out must of the time but never pain, is this normal?
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