Upper back and Planche

I've always heard that planche and it's progressions are heavily dependant on the upper back. I'm sure I'm not alone when I say it's hard to get a feel for that at first. I may have stumbled on something that would help feel things correctly. Take a single weight (I used a 15lb kettlebell) and hold it relaxed in front of you. Strongly protract and depress your shoulders, get a good PPT, then lift the weight straight out in front of you. To my surprise, I felt my upper back/ lower traps working very hard, much harder than my shoulders. Maybe this could help people who have trouble activating the correct muscles, or understanding why exactly the upper back is important for planche work.

Sure it could work, but in context of learning planche I would recommend doing trying leans instead for learning correct activation

Hi Jason,

 

This is actually very similar to a drill Coach Sommer had us do at the August Master Class in Denver and the Rhode Island Level 1 Seminar this past fall. We used 10- to 45-lb weight plates, kept PPT, and lifted the plates overhead with locked elbows and protracted shoulders. Coach said he had Orench working up to 45 lbs x 10 reps I think!

 

Best,

Chris

Interesting! What was the main purpose of the drill? It sounds similar to the first HS iM.

I believe the purpose of that drill was to strengthen the mid- and lower traps in preparation for press HS work. This drill was performed standing, and you started with the arms lowered by the hips. Maybe you should go to a seminar and learn it in-person. 

I'm hoping to go to the Houston one!

Looks cool !!! Thank you very much ! (y)

I'm still at tuck planche. With straight arms and forward lean, I'm feeling a lot on lower back to lift the legs. Front shoulder also stressed. Not feeling much upper back though.