Straddle planche
Master the straddle planche, a challenging bodyweight exercise that builds immense core, shoulder, and arm strength by holding your body parallel to the
Description
The straddle planche is a challenging bodyweight exercise where the body is held parallel to the ground, supported by the hands with legs straddled.
How to Do Straddle planche
- 1Setup
Start with your hands on the floor, shoulder-width apart, with fingers pointing forward or slightly angled out, preparing from a tuck planche or L-sit position.
- 2Setup
Lean your entire body forward, shifting your weight onto your hands while keeping your arms fully extended and locked at the elbows.
- 3
Actively push the ground away, protracting your scapulae and engaging your core tightly, as you slowly lift your hips off the floor.
- 4
Continue to lift your straddled legs, keeping them straight and wide, until your entire body is parallel to the ground, maintaining a rigid plank-like form.
- 5
Hold this elevated, parallel position with straight arms and an engaged core for the prescribed duration, then slowly lower your body back down with control.
Tips
- Prioritize scapular protraction by actively pushing the ground away throughout the hold; this creates a stable base and protects your shoulders.
- Keep your arms completely straight and elbows locked; bending your elbows compromises stability and increases the risk of injury.
- Maintain an intense core and glute engagement to prevent your hips from sagging and to keep your body in a rigid, parallel line.
- Focus your gaze slightly forward to help maintain a neutral neck alignment and improve overall body tension.
Common Mistakes
- ×Many people bend their arms during the hold; fix this by consciously locking your elbows and actively pushing through your shoulders as if pushing the floor away.
- ×A common error is letting the hips sag or arching the back; correct this by intensely engaging your core and glutes to keep your body as straight and parallel to the ground as possible.
- ×Not leaning forward enough can prevent lift-off; ensure your shoulders are well past your fingertips, creating a significant forward lean over your hands.
Variations
Frog planche
Master the Frog planche, an advanced bodyweight skill that builds immense core, shoulder, and arm strength.
Full planche
Master the full planche, an advanced bodyweight exercise that builds immense strength across your entire body.
Straddle Maltese
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Lean Planche
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