planche lean form and questions

Hi all!

I started to work intensively on planche lean. In the video you can see how I perform this exercise.

What about my form?

I'm trying to lean forward as much as I can. That means till I start to feel my wrists and shoulders very stressed!!

With this form I can hold the position for 5 sets of 6 secs.

I wonder if firstly I have to lower my leaning and accumulate more time of holding, and then with practice leaning more and more forward! Or is it better to focus on leaning as forward as I can just from now, and hold the position, even this implies much less time holding?

Thank you!

TRIM_20141216_093553.mp4

It's difficult to see if you're fully protracted due to your shirt, but apparently your scaps looks good, squeeze your glutes and legs if you're actually not doing it, I'm not sure, always keep your PPT. About the lean, 6 sec is the minimum hold recommended but reduce the lean a little bit and try to hit a solid position for that 6 second.

Ok, I posted a pic without a shirt!

I realized that at my max leaning my back is is not so much rounded, but I guess it is normal!

And how could you see if I'm protracting properly my scapula, simply watching the pic?

Thank you!

Well, I think when someone is fully protracted you could see a lat activation and nothing sticking out of the back. Mostly when I'm fully protracted I feel my lat activation. To me your degrees of protraction and depression are good, lets see what the others think about it.

 

PD: You're leaning more than me.

 

chuchodani said:

Well, I think when someone is fully protracted you could see a lat activation and nothing sticking out of the back. Mostly when I'm fully protracted I feel my lat activation. To me your degrees of protraction and depression looks good, lets see what the others think about it.

PD: You're leaning more than me.

Thanks for your reply! I'm not at all expert. As I saw your pic I would say that your back is more rounded than mine! Maybe the more you protract your scapula, the more the back is rounded? I've never understood this! Compared to your pic my back is straighter, doesn't it? Is it something that I have to fix?

Read this : https://www.gymnasticbodies.com/forum/topic/5959-scapula-position-for-basic-and-static-exercises/

In video you are leaning to much and after 2 sec you lost protraction, in picture you should protract a little bit more. Hold position only where you can maintain full protraction.

 

chuchodani said:

One of best hollow body positions i have ever seen in pl leans, nice.

Paf said:

 

One of best planche leans i have ever seen, well done.

Thanks Paf ! I think I need to lean more.

Paf said:

In video you are leaning to much and after 2 sec you lost protraction, in picture you should protract a little bit more. Hold position only where you can maintain full protraction.

One of best hollow body positions i have ever seen in pl leans, nice.

Thank you Paf! I'll try to fix my form as soon as possible! [emoji6]

mauler said:

Thank you Paf! I'll try to fix my form as soon as possible! [emoji6]

 

chuchodani said:

Well, I think when someone is fully protracted you could see a lat activation and nothing sticking out of the back. Mostly when I'm fully protracted I feel my lat activation. To me your degrees of protraction and depression are good, lets see what the others think about it.

 

PD: You're leaning more than me.

 

 

Today I tried to fix my form!

I lean less then before, but maybe my protraction is better!

What do you think? Thank you guys!

 

Good one ! Keep that form for the entire duration of the set and always keep your head neutral looking to the floor.