Started by simontrains, November 7, 2013 · 8 Replies · 6,255 Views
Still working on planche leans and tuck planche, but just wondering which is the correct position for my arm rotation.
I am currently using the technique in the first picture as I believe the extra rotation in the arms creates more tension. Correct me if I'm wrong
The second picture is more suitable for a beginner; the first picture places a great deal of strain on the elbows and can easily result in injury for those without adequate preparation.
The most important thing to focus on in planche development is maintaining proper scapular position (protracted and slightly depressed), and trying to engage both your chest and your upper back.
Once you can do it like in the first picture safely then switch to that as that is the proper elbow rotation for planche.
B1214N said:Once you can do it like in the first picture safely then switch to that as that is the proper elbow rotation for planche.
This is wrong on both counts.
- a planche can be performed with either elbow rotation
- simply being able to hold the position in the first picture is not the same as having sufficient elbow preparation to avoid a tendon/elbow injury.
Joshua Slocum said:This is wrong on both counts.
- a planche can be performed with either elbow rotation
- simply being able to hold the position in the first picture is not the same as having sufficient elbow preparation to avoid a tendon/elbow injury.
I mean with sufficient preparation and conditioning to avoid injuries when I said safely.
I know a planche can be performed with the elbows facing each other, but are you sure that is proper form? I read from here that they should be facing forward just like L-sits should have the elbows forward instead of facing each other. I just tried planching with the elbows facing each other and it feels unnatural and hurts my shoulders a bit.
B1214N said:I know a planche can be performed with the elbows facing each other, but are you sure that is proper form?
How else would you do a planche with the hands facing forward?
Joshua Slocum said:How else would you do a planche with the hands facing forward?
I've tried it with hands facing completely forward before and the elbow crooks still face forwards to some extent (obviously not as much as hands sideways or backwards) like 45 degrees forward instead of completely facing each other. I've never seen any gymnasts or anyone else perform a planche the the elbows facing each other which leads me to believe that that would be improper form and it feels unnatural with that arm rotation from my experience. I've also seen some people performing L-sits with the same arm rotation (elbows facing each other) and was told that was improper form.
The OP also shows more of a hands sideways placement in both photos.
B1214N said:I've tried it with hands facing completely forward before and the elbow crooks still face forwards to some extent (obviously not as much as hands sideways or backwards) like 45 degrees forward instead of completely facing each other. I've never seen any gymnasts or anyone else perform a planche the the elbows facing each other which leads me to believe that that would be improper form and it feels unnatural with that arm rotation from my experience. I've also seen some people performing L-sits with the same arm rotation (elbows facing each other) and was told that was improper form.
The only thing you need to keep in mind is that you shouldn't do elbows facing forwards without a lot of elbow preparation. Beyond that, just let your elbows point whichever way feels the most natural for your hand position.
Joshua Slocum said:The second picture is more suitable for a beginner; the first picture places a great deal of strain on the elbows and can easily result in injury for those without adequate preparation.
The most important thing to focus on in planche development is maintaining proper scapular position (protracted and slightly depressed), and trying to engage both your chest and your upper back.
Hey could you help me out in regards to depression/protraction
I've been trying to depress as much as I can on leans and then protract. Any cues or tips to how much I should be depressing? I notice that if I try and depress as much I can, my protraction fairly limited. How do I know how much of which I should be doing?