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Open Planche Form Check


Guest Christopher Bassett
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Guest Christopher Bassett

Hello

Please can I have some feedback regarding my open planche work. I am following SSC principles doing 4 sets of 7 seconds.
I am focusing on protracting the scaps as much as possible. Hopefully I am on the right track but rather check than move forward incorrectly :)

https://vid.me/kSyi

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Alessandro Mainente

It can be 2 things:

-shoulder weakness 

-wrong technique, the coordination and the correct sensation of being able to lift the hips up to the correct position must be learned correctly in the previous stage.

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Guest Christopher Bassett

I might have been holding my hips too high when I was working tuck planche. I will go back and test if I have level hips on the tuck planche for 60 seconds. Thanks Alessandro

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I would also want to add that there is not much of a lean. Best thing to do is to scale down and have your form checked. :)

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Guest Christopher Bassett
59 minutes ago, Leo Trinidad said:

I would also want to add that there is not much of a lean. Best thing to do is to scale down and have your form checked. :)

Hi Leo, I will post a tuck planche video :)

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Prioritize lean while being protracted. 

When in Planche lean you should feel like your feet almost lift/unweight from the floor. I used to do the same as you but I did no progress and waisted a lot of time.

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Guest Christopher Bassett
33 minutes ago, Mats Trane said:

Prioritize lean while being protracted. 

When in Planche lean you should feel like your feet almost lift/unweight from the floor. I used to do the same as you but I did no progress and waisted a lot of time.

Hi Mats, yup I am nowhere near that on planche leans unfortunately :( I have made them more of a priority since I was told they should be but not enough it seems! I also keep leaning forward more and forget to build up time in each place of the planche lean cause I'm being impatient :-/

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Guest Christopher Bassett
3 hours ago, Luke Searra said:

@Christopher Bassett I would be interested to hear in more detail about how you are using Stretch Shortening Cycles for sure

Hi Luke, isnt it steady state cycles? I test my max hold time and divide the number by 2 and perform that half time number for 4 sets. I retest my max every 8 weeks until I hit the target time of that exercise like tuck planche 60 sec hold.

 

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I would highly suggest that you utilize GymnasticBodies Foundation Courses to balance out your training. Building a strong foundation will make those open tuck planche easier. :)

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Guest Christopher Bassett
3 hours ago, Leo Trinidad said:

I would highly suggest that you utilize GymnasticBodies Foundation Courses to balance out your training. Building a strong foundation will make those open tuck planche easier. :)

I plan to purchase it in the future but a baby and a high exchange rate is holding me back for now :( 

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Christopher even if you purchase it course by course you will have lifetime access and video/forum support from our coaches. It is easily worth the investment.

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Guest Christopher Bassett

Here is my tuck planche work. If that is wrong then its affecting the open planche. I drop in the video because I looked in the mirror and that throws off my balance but I find holding it easy. Believe me guys you are preaching to the choir :) I will buy one course at a time as soon as I can.

https://vid.me/ym1s

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Alessandro Mainente

Hips are still a bit higher of the the normal execution, also if you cannot hold it for 30 seconds multiple sets I cannot consider the exercise "easy" for you.

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Guest Christopher Bassett

Okay still abit high I will work on that. Before I moved onto open planche I did a 60 sec hold but I have not tried multiple sets of 30 which might be tough! Gonna stick with tuck planche then until hips are lower and multiple sets of 30 is possible. thanks Alessandro

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Winter Phoenix

Lifetime access, online support and individualised coaching on your video reviews is definitely worth the investment. 

There really is nothing else like GB on the market - look forward to having you part of the community!

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