Tuck Planche Form Check

Looking for some critique on my tuck planches. I want to make sure I am doing them in good form before progressing onto harder variations and then finding out that I was doing them incorrectly from the start. I feel my back engaged when I am doing them and I think that's normal from what I read on other posts. I am just not sure if my shoulders are working properly or not. I have two videos here, the first one my back was piked upwards a bit because I was trying to make sure my back didn't sag but I guess I over did it and ended up with a pike. In the second video I tried to correct that problem. Thanks, looking forward to your help!

 

 

You are doing a classic mistake: think more to lift the ass and extend the hips rather than hold a correct bodyline.

look to this video 

https://www.youtube.com/watch?v=8F-Gqd8Khlo  at 35 s mark or 41 s mark.

this version of adv tuck pl is by far superior compared to your version. the 90° at the hips are achieved by starting to achieve the glutes and not the lumbar spine.

-Strong depression and protraction are maintained all the time

-90° at the hips it is imperative

-quality beyond quantity. look how his planche is a result of refining the basic.

You're doing more a kind of Adv.tuck instead of real tuck planche. Focus on get a solid tuck planche and then you can move onto adv.tuck. A correct tuck planche looks more like this :  

 

Alessandro Mainente said:

You are doing a classic mistake: think more to lift the ass and extend the hips rather than hold a correct bodyline.

look to this video 

  at 35 s mark or 41 s mark.

this version of adv tuck pl is by far superior compared to your version. the 90° at the hips are achieved by starting to achieve the glutes and not the lumbar spine.

-Strong depression and protraction are maintained all the time

-90° at the hips it is imperative

-quality beyond quantity. look how his planche is a result of refining the basic.

I see what you mean. His back is very rounded in comparison to my which is straight...His planche looks beautiful! I see a lot of people doing it wrong on YouTube in a similar fashion as me and they are still able to build up time on their planche and move on to harder progressions. What are the disadvantages to learning the planche in the way that I am doing it? I am just curious to know the technical standpoint. Is it just about the aesthetics value or is having strong depressions and protraction useful when transferring over or switching into other skills such as a Maltese?

It is not just the aesthetics, it is much harder to hold a planche and keep you hips and shoulders in perfect line, while keeping full protraction and depression. You need to lower your hips until they are parallel to your shoulders. The thing is, if you keep learning progressions with incorrect form, your straddle planche will not look good at all. It is important to build the right base.

GORIZONT said:

It is not just the aesthetics, it is much harder to hold a planche and keep you hips and shoulders in perfect line, while keeping full protraction and depression. You need to lower your hips until they are parallel to your shoulders. The thing is, if you keep learning progressions with incorrect form, your straddle planche will not look good at all. It is important to build the right base.

In some videos I even see olympic gymnasts not having full depression and they are able to hold straight line planches. What exactly are the technical advantages of having full depression? I realize it is a lot harder so why not take the easier route?

full depression decreases the leverage and creates connection between upper and lower body.

No, it is not 'harder'.  That is incorrect.

 

Using the scaps and traps correctly increases power.  Advanced athletes do not need all of their strength to hold such an elementary skill.

 

Yours in Fitness,

Coach Sommer

Swolenasty said:

In some videos I even see olympic gymnasts not having full depression and they are able to hold straight line planches. What exactly are the technical advantages of having full depression? I realize it is a lot harder so why not take the easier route?

Gymnasticbodies is not for those who look for the ''easier route''

itaman8 said:

Gymnasticbodies is not for those who look for the ''easier route''

If the easier route is the best route, then I find myself guilty.

I also have a question about forearm splints. I know these are normal for many who are working on the planche. I only get them in my left arm and only after doing a few sets after which I back off when the pain comes. If anyone had experience with this how long did it take for the pain to completely back off? I've been doing planche work for a month or so but before that I have done a variety of other exercises some of which caused forearm splints but the pain has eventually subsided. I am wondering if this is something that I'll just have to deal with because it's really not all too bad unless I really push myself and do a lot of holds for extended periods of time which I avoid doing to prevent serious inflammation. How long in your experiences did it take for you strengthen your tendons and joints? I read somewhere that it takes about 2 months for them to recover and grow stronger. Anyone there that clarify this for me, thanks a lot!

Forearm splints are NOT normal for those ready to work planche.  They are however common for those working planche prematurely.

 

Yours in Fitness,

Coach Sommer

Coach Sommer said:

Forearm splints are NOT normal for those ready to work planche. They are however common for those working planche prematurely.

Yours in Fitness,

Coach Sommer

What advice do you have for strengthening the tendons? Any specific drills/exercises that I can perform? I can do 3x 30 second l-sit, one minute support on rings, and a 30 second back lever with underhand grip. However, none of these seem to build enough strength in the forearm tendons. Underhand back levers seem to train the forearms the best out of all the exercises I tried. Help is appreciated!

It's all taken care of via the Foundation / HS courses.

Alessandro Mainente said:

You are doing a classic mistake: think more to lift the ass and extend the hips rather than hold a correct bodyline.

look to this video 

https://www.youtube.com/watch?v=8F-Gqd8Khlo  at 35 s mark or 41 s mark.

this version of adv tuck pl is by far superior compared to your version. the 90° at the hips are achieved by starting to achieve the glutes and not the lumbar spine.

-Strong depression and protraction are maintained all the time

-90° at the hips it is imperative

-quality beyond quantity. look how his planche is a result of refining the basic.

Great Work ! Really clean with perfect shape.

Well Done