Banzas Posted June 15, 2013 Share Posted June 15, 2013 Hi everyone, After several months, I decided to work again on the planche but this time won't stop until I have a solid straddle planche or even a full planche. Here's a video of me doing tuck planches and planche leans, can you critique my form? https://www.youtube.com/watch?v=nMPDBPNE0b0 Thank you Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted June 16, 2013 Share Posted June 16, 2013 tuck planche is definitely high, lower your hips until they are at shoulder height and depress a little bit your shoulders.for the pl lean you have to lean more to reach about the hips level or some cm less. Link to comment Share on other sites More sharing options...
Brian Li Posted June 16, 2013 Share Posted June 16, 2013 Hips are high in both the tuck planches and planche leans and the planche leans are not leaned far enough. Link to comment Share on other sites More sharing options...
Banzas Posted June 17, 2013 Author Share Posted June 17, 2013 Tried to improve a little bit, what do you think? I think my hips are getting lower at each set I do.About the planche lean, if I lean too much I can't hold the protraction position of the scapula, something I need to work. https://www.youtube.com/watch?v=iHQKpOLwutM Thanks Link to comment Share on other sites More sharing options...
Keilani Gutierrez Posted June 17, 2013 Share Posted June 17, 2013 Tried to improve a little bit, what do you think? I think my hips are getting lower at each set I do.About the planche lean, if I lean too much I can't hold the protraction position of the scapula, something I need to work. https://www.youtube.com/watch?v=iHQKpOLwutM Thanks I haven't been doing tuck planches at all, since I started F1 because I noticed that what I was focusing on or what my body was doing to get into the position was simply lifting and not doing enough of the lean. I can notice that this is something that both our tuck planches have in common. though I am not working on this current progression, i play around with Planche Leans every once in a while to see how my progress is going and my lean has been improving, albeit i still need to invest more time getting acquainted with Scapular pushups to squeeze as much protraction and Serratus activation as I can. not to mention, hugging the ground with straight arms has taken this exercise to a whole other level for me and has been fruitful in creating more awareness of how to pinch, lean, hold and do it for time. it's taken a while to get used to the new feeling but it really does produce results. are you doing any scapular mobilization beforehand? I work at a desk, usually do long drives occassionally to visit customers and on other ocassions sleep on my side, making me feel a little tight. a scapular mobilization routine as a warm up has fixed this right up when i'm feeling like I need it (like today after rolling my back with a softball) Link to comment Share on other sites More sharing options...
Banzas Posted June 17, 2013 Author Share Posted June 17, 2013 As warmup I always do Ido's routines, I always do scapula push ups too Link to comment Share on other sites More sharing options...
Banzas Posted July 19, 2013 Author Share Posted July 19, 2013 I know it's far from perfect but felt like sharing and show you my progress. I'm not working too much on the straddle variation yet. I'm focusing on getting volume with tuck planche (doing 5 x 20s) and with planche leans. Anything you see that may be holding me back or just bad form tell me Thanks Link to comment Share on other sites More sharing options...
Timothy Aiken Posted July 21, 2013 Share Posted July 21, 2013 On your sPL it looks like you lack hip mobility, as they are piked rather than open as they should be. Also, you lose your protraction on the sPL as well. As for the standing straddle press to handstand, you are muscling through it due to an apparent lack of flexibility. You rely greatly on your lean and not so much on the hips. Your shoulder strength is impressive though, you just need to take some time to reinforce the basics and then these moves will progress much faster. Link to comment Share on other sites More sharing options...
Banzas Posted July 21, 2013 Author Share Posted July 21, 2013 Thanks for the input aiken54, I'll focus on keeping the protraction and body position. Of course I'll work harder on mobility Link to comment Share on other sites More sharing options...
Banzas Posted July 22, 2013 Author Share Posted July 22, 2013 Tried the Advanced Tuck Planche variation today but hips too high... https://www.youtube.com/watch?v=Cu5O2d_t9SY I've noticed that I can't extend my hip to the correct position and keep the back completely flat on the straddle planche, mobility problem? Thanks Link to comment Share on other sites More sharing options...
Timothy Aiken Posted July 23, 2013 Share Posted July 23, 2013 Foundation has some beautiful mobility work for your exact problem Link to comment Share on other sites More sharing options...
Banzas Posted July 24, 2013 Author Share Posted July 24, 2013 Already tried some stuff and really felt when I was weak, glute medius cramping Link to comment Share on other sites More sharing options...
Timothy Aiken Posted July 25, 2013 Share Posted July 25, 2013 ALL THE GLUTE CRAMPS!!! It goes away, I have learned. But then you move onto the next iM.... and it starts over again.... Link to comment Share on other sites More sharing options...
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