Full planche

Description

How to Do Full planche

1. 1
   Setup

   Begin in a strong push-up position, placing your hands shoulder-width apart with fingers pointing forward or slightly angled outward.

2. 2
   Setup

   Lean your body significantly forward, shifting your entire weight over your hands while keeping your arms fully extended and elbows locked.

3. 3

   Actively engage your core, glutes, and latissimus dorsi, pressing down through your palms as if you are trying to push the floor away from you.

4. 4

   Slowly lift your feet off the ground, maintaining a rigid, straight body line from your head through your heels.

5. 5

   Hold your entire body perfectly parallel to the ground, ensuring your arms remain straight, shoulders protracted, and core tightly braced.

6. 6

   Control the movement as you slowly lower your feet back to the ground, maintaining tension throughout your body until your feet touch.

Tips

• Prioritize scapular protraction by actively pushing your shoulder blades forward and apart throughout the hold to create a stable base and protect your shoulder joints.
• Maintain a significant forward lean with your shoulders positioned past your fingertips; this leverage point is critical for balancing your body effectively.
• Keep your elbows completely locked and your arms straight; any bend in the elbows compromises the hold and can lead to injury.
• Actively squeeze your glutes and point your toes to keep your legs straight and tight, which helps maintain a rigid body line and reduces the overall lever arm.

Common Mistakes

• ×Sagging hips or a 'banana back' indicates a weak core; fix this by intensely engaging your rectus abdominis and glutes to keep your body perfectly straight and rigid.
• ×Bending the elbows or allowing them to flare out places excessive strain on the joints; ensure your arms remain locked and externally rotated to maintain proper form and safety.
• ×Failing to protract the shoulders leads to instability and potential injury; actively push the floor away and round your upper back to keep your shoulder blades protracted and engaged.