tuck advanced planche to stradale planche

Hi all!

I'm new on the forum, I hope this is the right place to post this topic!

My dream is to gain straddle planche but it looks still impossible!

Firstly I would like to understand if I nave a good form of advanced tuck planche. In the first video you can see how I hold the position. I tryed my maximum and I am able to hold for 15-18 secs.

I thought that form was good and time holding was sufficient to start progress to straddle, but I can't do it at all.

Of course before trying it I used to perform straddle stretch for several minutes!

I would like to ask you if my adv tuck planche form is good and which exercises I could practice in order to gain straddle planche.

I read also that coach sommer talked about an exercise called 'youngs'. I didn't understand how I have to perform it! It is written that firstly I have to master straddle L. In the second video I tryed it.

How do you see my form?

Thanks to everybody!

VID_29080527_164840.mp4

VID_26980313_162223.mp4

Wellcome!

Your scapula is not fully protracted in adv. tuck. First you need to get 60 sec. of tuck planche (which i think you are close to), then you need to get 60 sec. of adv. tuck and then you can start training for straddle planche.

 

And by 60s of tuck/adv tuck we mean 5 sets of 60 seconds.

Gosh!! I didn't imagine so much holding time, I thought max 25-30 sec was sufficient! Got it! I will work on it! Thanks for your reply! Another question: which complmentary exercises do you suggest? Except handstand push ups , becaise I need firstly to learn wall handstands with proper form and it will take a lot of time definitely! Weighted dips for example are good ??

Vincearoo said:

And by 60s of tuck/adv tuck we mean 5 sets of 60 seconds.

Probably a wee bit over the top...

Ravn said:

Probably a wee bit over the top...

Probably. That was old-school gymnasticbodies protocol though.

Paf said:

Wellcome!

Your scapula is not fully protracted in adv. tuck. First you need to get 60 sec. of tuck planche (which i think you are close to), then you need to get 60 sec. of adv. tuck and then you can start training for straddle planche.

 

 

Vincearoo said:

And by 60s of tuck/adv tuck we mean 5 sets of 60 seconds.

 

Gosh! I've never thought that I needed to hold so much time! You see, some street workout athletes in my country said that even 10 sec of adv tuck was sufficient to progress to straddle planche! They also said that for someone 10 was sufficient, for others much more seconds... But generally not more than 25-30 sec.

 

Anyway I definitely need to work on isometric hold, I guessed that 15 sec was still too low...

 

Paf, thanks for your reply. YOu said that my scapula are not fully protracted! How did you understand it? Is it because of my shoulders and/or back form? It would be great if I can understand it too, this way I will be able to fix it sooner, from the video recording me.

 

 

 

Your hips are not parallel to your shoulders. That is because you are not protracted enough. You automatically lift your hips in order to compensate your shoulder weakness, which ends up shifting your center of gravity a little bit. Just try to protract as hard as you can, your hips should naturally sit in a correct position. Or, try to think about "touching your shoulders in front of you".

GORIZONT said:

Your hips are not parallel to your shoulders. That is because you are not protracted enough. You automatically lift your hips in order to compensate your shoulder weakness, which ends up shifting your center of gravity a little bit. Just try to protract as hard as you can, your hips should naturally sit in a correct position. Or, try to think about "touching your shoulders in front of you".

Thank you GORIZONT! Finally I got it! I will try to do as you said! Thanks for your advice!

I was wondering about which complementary exercise I can perform together with isometric holds. I practice tuck planche push up. I think it Is good, but  can you suggest me other exercises? Except press handstand and wall handstand push ups, because I started only a few weeks ago to practice handstand. I still need to defeat the fear to fall down and I still have to learn proper form. even at the wall my back is arched, so wall handstand push ups won't be performed with good form... for example weighted dips are good? Or better if I perform military press with dumbbles, just to strenghten my shoulders?

Thanks A lot!!!

Vincearoo said:

Probably. That was old-school gymnasticbodies protocol though.

It wasn't 5x60 seconds though. It was 60 seconds in total of all the sets done.

If you have problems holding corect position on a wall handstand, then you might have problems with your shoulder mobility, or the position of shoulders might be wrong, or you are not use to a hollow body posiiton.

Try to work on hollow body hold on the floor, i think this is a good video for it 

And as you progress with it, if you can hold it for a longer time, you can start doing some varitations on it, like hollow rock...

For your sohulders preparation, you can work on easier handstand progression.  Make sure your abs, glutes and legs are tight, you also need to elevate your shoulders and protract them in the same time. This is a very good video, everything is very well explained 

For planche complementary exercises you can always add planche leans after you finish your tuck holds, just to get much more use to a correct position, this is very well explained here http://www.allthingsgym.com/planche-lean-form/

And, do not work on handstand push ups before mastering basic handstand with correct form, your back will be arched...

GORIZONT said:

If you have problems holding corect position on a wall handstand, then you might have problems with your shoulder mobility, or the position of shoulders might be wrong, or you are not use to a hollow body posiiton.

Try to work on hollow body hold on the floor, i think this is a good video for it 

And as you progress with it, if you can hold it for a longer time, you can start doing some varitations on it, like hollow rock...

For your sohulders preparation, you can work on easier handstand progression.  Make sure your abs, glutes and legs are tight, you also need to elevate your shoulders and protract them in the same time. This is a very good video, everything is very well explained 

For planche complementary exercises you can always add planche leans after you finish your tuck holds, just to get much more use to a correct position, this is very well explained here http://www.allthingsgym.com/planche-lean-form/

And, do not work on handstand push ups before mastering basic handstand with correct form, your back will be arched...

Planche leans should not be trained as a superset to tucked planche. This way you will just burn out and make sloppy progress on both. Planche lean should be done before any real planche training as it prepares for them in so many ways. Else it is good advice

try to work on tuck planche push ups at the same time, it could fully devellop your planche muscles.

Also, Paf is right, prefer high volume training !

Good luck !