Full planche (check form)

Full plance 0 points, bent arms, arched back and not actually a hold.

Adv tuck looks good at 0:03, later you lose protraction and arch you back. I would say you need to work on adv tuck for now.

ok thanks ivan for your reply but can you tell how many times per week i must train ? how many sets ans seconds please ?

and can i make other exercise like planche lean...

Ps: a lot of people say that the bodybuilding doesn't help the full planche, it's true ?

thanks in advance

I dont know you need to figure that alone becouse everybody has different recovery time, try to start with 3 training sesions in a week and if you feel good try 4 and if you feel sore try 2, etc....

You can do planche leans but have in mind that that exercise is much easier then adv tuck planche so concentrate more on adv tuck than that. Try tuck planche presses to handstand.

Bodybuilding exercises wont help with straight arm planche, with bent arm planches they maybe can help but straight arm pl is compleatly different thing.

ok ivan i will do that you told me and after i will post my new form

thanks ivan

I agree with Ivan, you should work on adv. tuck planche and I'm not talking about one single long position hold, you should be able to do 3 - 4 long static holds. Lets say 20+ seconds is a solid position hold. Once you master that you can move onto harder progressions. If you try to rush through the progressions too fast you will eventually injure yourself or hit a plateau. Your shoulders may feel strong enough but your tendons are not. It takes quite some time to build tendon strength for full planche.

Work hard and keep consistent, make sure you are well rested for every session.

thanks emirking for your answer, yeah i know at the moment i work a lot of on adv. tuck planche i know that i'm not ready for the full. Now i understand almost every street workout guys says that he can do a full planche but this is not the perfect form. The perfect form is most hard than the bad form but i prefer to return to work on adv. tuck planche because i feel that my muscles work better and i can better control my body.

But there is something that concerns me : why the gymnast not work their legs for example doing squat or presses (machine) ? it will be helpful for the planche right ?

I think it is actually the opposite. The heavier the legs the harder the planche. The main muscles in the planche movement are the shoulders. It may sound funny, but, if your shoulders and tendons are strong enough to hold the full planche, the amount of force produced by all the other body parts should be at least equal to the produced force needed to hold a regular back lever. In other words, your legs, abs, lower back and etc. are ready for the full planche if you can hold a back lever easily. It is that simple. Your main concern is strengthening the shoulders, scapula protraction and depression, also your brachialis (this bicep tendon may be the most important tendon in this movement). Everything else is less important. As you progress through the planche progressions over time your core will be ready anyways.

And remember, by doing the correct form you are targeting the right muscles. If your form is not in place, your end results will not satisfy you.

ok bro you're right thanks a lot and why are the exercises to develop the legs in gymnastic ?

Squat, Squat variations, Lunge, Bridge Curl, Bridge Curl variations, Naturel Leg Curl, Natural Glute Ham Raise, Calf Raise, Calf Raise variations...

hmmmmmm ok thanks leo

On 06.03.2016. at 3:54 PM, Emirking Stillalive said:

 It may sound funny, but, if your shoulders and tendons are strong enough to hold the full planche, the amount of force produced by all the other body parts should be at least equal to the produced force needed to hold a regular back lever. In other words, your legs, abs, lower back and etc. are ready for the full planche if you can hold a back lever easily. It is that simple.

When you think deeper about that it is not actualy correct, look at elite gymnasts and you will see that some of them arch in maltese planche while normal planche is easy to them and yet whole body from shouldes below is on air and core muscles work the same in both. Im leaving you guys to get the point for itself becouse it is definitely to complicated to write everything what is happening there and yet it is not a place to discuss about that

They arch because they lose their protraction. By rounding your shoulders you are in a mechanical advantage for posterior pelvic tilt. Almost every single maltese with arched back was done with bad form when it comes to protraction and depression. Mostly people are depressing the scapula, but it seems like they are not strong enough to protract as much. By retraction your scapula your lower back is now in a mechanical advantage. 

On other hand, the most force is produced by your upper body, all the other body parts on the left side of the center of mass (which is usually somewhere around your belly button) are working together to keep your legs above the ground. 

The back lever strength is just metaphorical, I'm just trying to point out how much the shoulder strength is important. I was able to hold multiple types of levers which are core related, i did have strong core, but i was still not able to hold a straddle planche properly just because of my shoulders.

GUYS PLEASE LOOK THIS !!! It's unbelievable !!! Real X planche

https://www.facebook.com/ErycOrtizOfficial/?fref=nf

13 hours ago, mus0001 said:

GUYS PLEASE LOOK THIS !!! It's unbelievable !!! Real X planche

https://www.facebook.com/ErycOrtizOfficial/?fref=nf

He is not the first one to do that and he only did it in straddle.

you're serious he did a straddle with x arms. Do you know this figure how it's very hard ? even hard than the full planche maybe.

15 hours ago, mus0001 said:

 

Yes, I'm serious, he is not the first one to do that. One or more people have done it in full lay before. And yes, it is harder than regular full planche. I never said it wasn't.

and the most weird in this it's the guy i know it and he tell me his never train with advanced tuck or stradlle he did directly the full planche with

trying each time to lift his legs. Some people says to get the full planche most rapidly with this training.

I used that method a lot too when I was training for full planche. I never really did much holds of advanced tuck or straddle planche even though I could.

it mean that each guys is different after for me it's better to work with adv tuck, straddle and full cuz i feel better the muscle which working a lot of but maybe before to do a straddle just do a full planche not perfect but just lift the legs and trying to hold a maxium it's a good idea right ? just for the usually of the movement

If the form is not bad then sure, but you are just going to fatigue yourself before your straddle planche set and that could be a bad thing unless you are going to rest before your set. If your full planche hold is too short, then it would be best to do sets of straddle planche since you can get more volume from it.

Hmm i think you're right bro begin with the full planche is not a good idea so i will begin with a straddle but i'm fatigue a lot when you doing placnhe training it's normal because some people can make a full planche when he want and there are tired but just a little and he can do some full planche after that

What are you talking about. If that dude in the video learned the full planche like that, then it is just a coincidence. First of all he is like 160 cm tall and <60 kg heavy. He has a very good predisposition for planche variations.

Now, lets get back on the topic. There is no way you can hold any kind of straddle or full planche, not even for a second at this point. You are holding advanced tuck planche for 6-8 seconds on the video. That is not nearly enough to progress further. If you try to enter full planche with locked arms at this point you may injure yourself pretty bad. Just do not even try any of that.

Keep working on advanced tuck, slowly increase the time under tension.

It takes months for tendons and connective tissue to rebuild and become stronger. We look kind of similar, we are tall and not skinny. It took me a year to hold some kind of straddle planche for like 3 seconds. And I got injured later i was rushing through the progressions...