Started by Solgymnasthenics, April 24, 2015 · 23 Replies · 12,244 Views
Hey everyone! I've been wanting to improve my straddle planche. I can hold my current form for 10 seconds, but can't quite figure out how to fix my form. I've already been told I keep to improve my hollow and hip flexibility. Any tips and critiques are appreciated!
Take note, I've gone back to training the adv. tuck to strengthen my straddle. So I included a video of my form in that as well.
Straddle Planche:
Adv. Tuck:
To strenghten protraction muscles you need to skip back to easier variation where you can hold perfect protraction. Training straddle planche without protraction as in first video wont lead to hollow body planche becouse your scapula is retracted in that position and protraction muscles are not activated.
Adv.tuck doesn't look solid, when you hit the position you still shaking and moving. I would like to see a video of a rock solid tuck planche for at least 3x30s.
Paf said:To strenghten protraction muscles you need to skip back to easier variation where you can hold perfect protraction. Training straddle planche without protraction as in first video wont lead to hollow body planche becouse your scapula is retracted in that position and protraction muscles are not activated.
chuchodani said:Adv.tuck doesn't look solid, when you hit the position you still shaking and moving. I would like to see a video of a rock solid tuck planche for at least 3x30s.
Thanks guys! I'll try it and post a video of my tuck planche.
Tuck version still have low butt and loss of protraction. consequently the straddle is out of your current possibilities.
You need to step back on easier exercises. without talking to much in depth on what you need, I suggest Foundations to achieve the straddle planche
I think you should work on basic tuck planche, since you are not stable in advanced tuck and you are not having as much protraction as needed to move to next progression properly.
chuchodani said:Adv.tuck doesn't look solid, when you hit the position you still shaking and moving. I would like to see a video of a rock solid tuck planche for at least 3x30s.
Here's a video of my tuck planche. I believe this is perfect form, is it not?
Also, what is a perfect form adv. tuck planche? Because when I lift my butt, my back flattens out (from a lack of protraction strength maybe?), and that's why I had my butt down (I thought it was a technical problem that my back looked flat, so I tried to curve my back more).
Tuck planche looks good, now work on adv.tuck. Take a look at this video down below at the mark of 0:35, I think that's a good example of an adv.tuck no wobbling, no shaking, full protraction and depression, you should hit that position in the same way. Focus on quality holds.
chuchodani said:Tuck planche looks good, now work on adv.tuck. Take a look at this video down below at the mark of 0:35, I think that's a good example of an adv.tuck no wobbling, no shaking, full protraction and depression, you should hit that position in the same way. Focus on quality holds.
Will do! It's actually that gymnasthenics (Alessio Puggioni) that made me want to get a perfect form planche, and he's been giving me tips along the way. Thanks for the help, I'll start training it again and I'll post a video when I think it's getting good!
chuchodani said:Tuck planche looks good, now work on adv.tuck. Take a look at this video down below at the mark of 0:35, I think that's a good example of an adv.tuck no wobbling, no shaking, full protraction and depression, you should hit that position in the same way. Focus on quality holds.
Here's a video of me attempting to do a perfect form adv. tuck planche. I feel like I'm losing protraction too quickly. Do you think I should work up to holding a 60 second tuck planche in perfect form? I can currently reach 35 seconds.
Upload a new video on parallettes holding the exact same position you held at 6s of the video, try to hold it for 6s exact, why 6s ? Well, if you search at internet you will find that 6s is a effective point for start a new static exercise, less than that has no effect, and due to the hold time is very little, you can work up to 6-10 sets. Remember full protraction and depression.
chuchodani said:Upload a new video on parallettes holding the exact same position you held at 6s of the video, try to hold it for 6s exact, why 6s ? Well, if you search at internet you will find that 6s is a effective point for start a new static exercise, less than that has no effect, and due to the hold time is very little, you can work up to 6-10 sets. Remember full protraction and depression.
Here are some more attempts at a 6s perfect form hold. I think I lose my protraction immediately in most of them, and the few where I don't lose it immediately I lose it too quickly. What do you think?
Well, you can do two things in order to improve your planche. As you can see in most Alessio's videos, he has a solid and strong planche lean, so, besides tuck planche, I think you should practice your planche lean and get your hand at hips level, at this video you could see how strong his planche lean is https://www.facebook.com/1450678368/videos/vb.1450678368/10202906362207320/?type=3
chuchodani said:Well, you can do two things in order to improve your planche. As you can see in most Alessio's videos, he has a solid and strong planche lean, so, besides tuck planche, I think you should practice your planche lean and get your hand at hips level, at this video you could see how strong his planche lean is https://www.facebook.com/1450678368/videos/vb.1450678368/10202906362207320/?type=3
Alright! I'll keep working on my tuck planche and planche lean until I can hold a solid adv. tuck for at least 6 seconds. Thanks!
You have poor glute strenght too and that's why is difficult for you holding the straddle.
Everybody see the planche as a upper body exercise. Actually, abs, hips and therefore glutes do a big part in the engaging process as well as stabilising the legs in the air, but people dont know how to train this correctly.
Adriano Augusto said:You have poor glute strenght too and that's why is difficult for you holding the straddle.
Everybody see the planche as a upper body exercise. Actually, abs, hips and therefore glutes do a big part in the engaging process as well as stabilising the legs in the air, but people dont know how to train this correctly.
You're absolutely right. I've noticed that I lack glute strength in the straddled position. I've been working the straddle back lever (even though I can do full) to try and strengthen that aspect of the glute strength. I've always had strong glutes, but I've never done much straddle work, so it's lagging behind. Thanks for the tip!
EDIT:
As an update to everyone, I went back to training my tucked planche and planche lean for about a week, now I'm at a solid 6 second average perfect form adv. tuck. So I'll be training that until I reach 30 seconds perfect form!
Update time! I've acquired a solid adv. tuck planche, I can hold it for about 15 seconds so I'm still working up on the hold, but I play around with the straddle too. I took a few pictures the other day so I wanted to here some tips!
Straddle:
http://tinypic.com/view.php?pic=i4hmr6&s=8#.VYahAWB9mlI
Adv. Tuck:
http://tinypic.com/view.php?pic=2l0upw&s=8#.VYahU2B9mlI
Here are a few notes too:
The shirt makes a bit harder to see, but the adv. tuck has perfect protraction, and I believe the straddle has nice protraction as well but could be worked on. My current thoughts are that I need to work on hip mobility for my straddle to achieve perfect form, so any tips on exercises, technique, or stretching to help fix that would be great! Really anything!
You need to fix that back bend in both holds.
In the adv. tuck you need to extend the hips further so that your lower back flattens out.
In the straddle you need to suck in your abs to tilt your pelvis back over to flatten the back.
My suggestion would be to work on correcting the adv. tuck and be able to hold it at least 3 x 15s before extending your legs.
Nice improvement ! For the straddle I would suggest to use a elastic band at the hips in tandem with kicks into straddle, for some people that way works better, perhaps some negatives from HS are a good option too.
Alexander Egebak said:You need to fix that back bend in both holds.
In the adv. tuck you need to extend the hips further so that your lower back flattens out.
In the straddle you need to suck in your abs to tilt your pelvis back over to flatten the back.
My suggestion would be to work on correcting the adv. tuck and be able to hold it at least 3 x 15s before extending your legs.
I'll work on that. I noticed in that picture that my lower back is more curved than usual, I think it was just the timing of the picture, but I'll keep that in mind next time I train it.
chuchodani said:Nice improvement ! For the straddle I would suggest to use a elastic band at the hips in tandem with kicks into straddle, for some people that way works better, perhaps some negatives from HS are a good option too.
Here's another question, what's with all the different views on form? I mean, I asked Drew Moling (a college gymnast from Ohio State) what he thought of my straddle picture above and he said it was almost perfect, but to work on bringing down my hips. So, while I want perfect form because I prefer how it looks, is it really that important in gymnastics?
Yes it is important, the bodyline needs to be perfect. Shoulders, hips, and your feet need to be parallel to the ground, while still maintaining full protraction and depression. You will soon find out that it is much more difficult to hold the straddle planche with perfect form. Other than that, just lower your hips and you are in the line.
It is easier and more efficient to learn good form sooner than later. And in connection with that we are very strict with form here on GB.
Yes it is, your straddle should look similar to Alessio's one in order to say that is a good planche. Don't trust on gymnast all the time, I know some lazy gymnast from my city with horrible straddle planches and no so good HS.
Alright! I think I understand perfect form, I just wasn't sure how important having a perfectly flat lower back was, because I see many gymnasts who have a slight arch in their lower back during their planches. However, that is on rings so I'd imagine there are exceptions because it's so much harder. I'm still striving for perfection, flat lower back, full protraction and depression, legs level, and everything parallel to the floor, I was just wondering how planche form is addressed in gymnastics. I'll keep working my form! Hopefully I'll be there soon! I think the strength is mostly there, just need to tweak things to get it just right. I'll keep training my adv. tuck for now!