Planche - Maintaining Integrity Of The Protraction

I think I'm starting off with proper body position, but the integrity of the protraction gets lost so quickly! Before I even lift my feet off the ground, just leaning forward causes it to get worse.

For the past month I've been doing a wide variety of exercises that focus on protraction. Also, these planche drills are very basic and I still suffer. I'm not sure what else I can do to get my protraction ability better. Am I hopeless? :-(

http://www.youtube.com/watch?v=A4b_j1t_58c

www.youtube.com/watch?v=A4b_j1t_58c

Have more patience and try to build more volume on planche leans and easier  planche progressions i guess, also dont expect to see astronomical progress in just one month, i think it takes more time than that

How is your plank with feet on the floor?

How is your planche lean?

Two invaluable protraction exercises for me are plank AG walks both forwards and reverse, and planche lean shoulder taps (basically HS wall runs in a planche lean, or even plank). I have had some pretty bad shoulder issues a while back, and video showed obviously weak protraction, and those two exercises have been invaluable. I noticed a particularly drastic increase in a matter of days with my protraction strength by doing those planche lean shoulder taps, and as an aside it helped my biceps strength too. I think I started with 288 taps, broken up into sets of 24 and 48, 1 minute rests. Maybe it will help you?

Read this articel that Dillon Zrike wrote. It helps alot.

https://www.gymnasticbodies.com/forum/topic/5959-scapula-position-for-basic-and-static-exercises/

Mix TuckPlanch and Planch leans. Dont leave one or the other out but build up a base with the PL Leans.

It has been written alot of times but again its all about leaning. 

Shakyamuni said:

How is your plank with feet on the floor?

How is your planche lean?

Two invaluable protraction exercises for me are plank AG walks both forwards and reverse, and planche lean shoulder taps (basically HS wall runs in a planche lean, or even plank). I have had some pretty bad shoulder issues a while back, and video showed obviously weak protraction, and those two exercises have been invaluable. I noticed a particularly drastic increase in a matter of days with my protraction strength by doing those planche lean shoulder taps, and as an aside it helped my biceps strength too. I think I started with 288 taps, broken up into sets of 24 and 48, 1 minute rests. Maybe it will help you?

AG walks are a retraction exercise, no?

Jamesters, your protraction looks good in those exercises. The protraction strength required for a full planche is not much greater than needed for a tuck planche, so in theory you should be fine. Can you post a video of you attempting a harder planche variation so we can see what's going on?

Rik de Kort said:

AG walks are a retraction exercise, no?

The way they are normally done, in a reverse plank, makes them a retraction exercise. But if you do them in a regular plank they are a protraction exercise. 

Shakyamuni said:

How is your plank with feet on the floor?

How is your planche lean?

Two invaluable protraction exercises for me are plank AG walks both forwards and reverse, and planche lean shoulder taps (basically HS wall runs in a planche lean, or even plank). I have had some pretty bad shoulder issues a while back, and video showed obviously weak protraction, and those two exercises have been invaluable. I noticed a particularly drastic increase in a matter of days with my protraction strength by doing those planche lean shoulder taps, and as an aside it helped my biceps strength too. I think I started with 288 taps, broken up into sets of 24 and 48, 1 minute rests. Maybe it will help you?

jfslocum said:

Jamesters, your protraction looks good in those exercises. The protraction strength required for a full planche is not much greater than needed for a tuck planche, so in theory you should be fine. Can you post a video of you attempting a harder planche variation so we can see what's going on?

 

The way they are normally done, in a reverse plank, makes them a retraction exercise. But if you do them in a regular plank they are a protraction exercise. 

Shakyamuni, I'm not sure what plank AG walks are but I do some exercises in this video that might be along the right track. Let me know. Also, I hope I'm doing the planche leans correctly.

jfslocum, at the end of the video I show my planche with more extended hips. My protraction seems to get even worse.

http://www.youtube.com/watch?v=apSdFmNp5LM