Back lever and Bent arm plance

[Matias Perez Aguirre]

Hey guys,

I was wondering if you guys could give me some feedback on both my straddle back lever and my straddle bent arm planche. I usually super set these two excersises so the second one's hold time usually suffers. I have recently changed my hand position in the back lever from prontated to supinated, because although the version i am doing now (supinated) is more difficult for me, I find its essier on my pecks and it allows me to breathe better while in the position. https://www.youtube.com/watch?v=6mf2C6hDyek

[Alessandro Mainente]

The back lever it is correct only in the last seconds of the hold. while the bent arm planche it is always arched, something the you need to avoid.

[Matias Perez Aguirre]

Whats wrong to with the back lever? To me it looks the same for the entire hold.

[Matias Perez Aguirre]

https://www.youtube.com/watch?v=oz9tcJts_3w

Although this hold is not as long I believe it has better form

[Darin Phoenix]

Hi Matias, 

The back lever is too high for most of its duration. As Alessandro says you only really reach parallel for the last couple of seconds. Also, try and point those toes as hard as you can this can actually help you maintain tension right throughout your torso.

The bent arm straddle planche is arched, in the second one you are making a better effort to correct it. You are also arching through your cervical spine if you watch the video of the athlete performing this exercise in the course his head remains neutral and he is looking at the floor. Again a strong toe point is not only aesthetically pleasing but will help you maintain tension throughout your body. 

 

[Leo Trinidad]

Hi Matias,

I agree with both Alex and Darin. For the back lever, you need to be parallel to the floor or else those seconds wont count. We only count the time held in parallel. Good effort in the bent arm straddle planche but you must avoid arching your lower back.

[Matias Perez Aguirre]

Thanks for the quick replies, I am very new to back lever holds so i still cant exactly feel were parallele is, but i will constantly strive to be parallel the entrie time, with regards to the bent arm planche, i was unaware that my head must stay neutral, but i will fix the lower back arch for sure. I also have recently discovered that leaning into the bent arm planche improves my form. One final question, i am currently super seting these two excersises (i do them back to back) is this recomended? And if not when would you train each of the two 

 Thanks! 

Matias