Full Planche Hold

The Planche is an advanced bodyweight exercise that primarily targets the shoulders, core, and arms. It requires exceptional balance, strength, and stability to hold your body parallel to the ground, supported only by your hands. The Planche is a fundamental move in calisthenics and gymnastics and is considered one of the most challenging bodyweight skills to master.

This exercise helps develop tremendous upper body strength, core stability, and body control. It is often used in progressive training as a goal for those seeking to advance in their bodyweight training journey.

How to Perform the Planche

1. Starting Position:

• Begin in a push-up position, with your hands placed slightly wider than shoulder-width apart.
• Engage your core and ensure your body is in a straight line from head to heels.
• Shift your weight forward over your hands, keeping your arms straight but with a slight bend in the elbows.
• Lift your legs off the ground, keeping them together, and aim to extend your body parallel to the floor.
• Hold the position by maintaining a tight core and keeping your body as straight as possible.

2. Engaging the Core and Shoulders:

• Push through your hands and engage your shoulders to prevent your body from sinking.
• Keep your hips up—don’t let them sag below your shoulders.
• The key to the Planche is to maintain full body tension, with the chest and thighs lifted off the ground.

3. Maintaining the Position:

• Focus on holding the position for as long as possible, keeping your core tight and your shoulders engaged.
• Look slightly ahead of you to help with balance, but avoid craning your neck.
• Breathing can be difficult in this position—breathe slowly and deeply while maintaining tension.

4. Returning to the Ground:

• To exit the position, lower your legs back to the ground and shift your weight back into a comfortable position.
• Rest and recover before attempting another attempt.

5. Repetitions and Sets:

• Beginners: Aim for 10-15 seconds hold, 3-4 sets.
• Intermediate: Aim for 20-30 seconds hold, 4-5 sets.
• Advanced: Hold the Planche for 45+ seconds per set, or work toward more challenging progressions like the full Planche.

Variations and Progressions

1. Frog Stand (Beginner)

• Start with the frog stand to build core and shoulder strength. This involves squatting with your knees resting on your elbows and holding the position.

2. Tuck Planche (Intermediate)

• Begin by tucking your knees into your chest while keeping your legs off the ground. This reduces the difficulty by shortening the lever arm, making the Planche more achievable.

3. Advanced Tuck Planche (Intermediate)

• Keep your knees tucked close to your chest while maintaining a straighter back. This variation further increases the challenge.

4. Straddle Planche (Advanced)

• In the straddle planche, you spread your legs wide to reduce the leverage and make the position more stable. This is a key progression towards the full Planche.

5. Full Planche (Elite)

• The full Planche involves keeping your body fully parallel to the ground with your legs straight and together, supported only by your hands. It’s the ultimate goal for advanced practitioners.

Tips for Maximum Effectiveness

✅ Keep your arms straight: Lock your arms out and push through your palms. The straighter your arms, the more support you’ll have for the position.

✅ Engage your shoulders: Push your shoulders forward and engage your upper back to support your weight. Don’t let your shoulders collapse toward your ears.

✅ Tighten your core: Keep your core engaged throughout the entire movement. This helps to maintain body tension and keep your body parallel to the ground.

✅ Look ahead, not down: Keep your gaze slightly ahead of you to help with balance and prevent straining your neck.

✅ Progress gradually: Work your way up from the frog stand to the full Planche by practicing your progressions. Avoid rushing into the advanced version without building the necessary strength.

Common Mistakes to Avoid

❌ Letting your hips sag: Ensure your hips stay level with your shoulders. Sagging hips will place unnecessary strain on your lower back.

❌ Lack of shoulder engagement: If you don’t actively push through your shoulders, your arms and chest will bear the brunt of the weight, making the position harder to hold.

❌ Not maintaining core tension: If your core isn’t engaged, your body will lose its alignment, and you’ll have trouble holding the position.

❌ Focusing too much on leg position: While keeping your legs straight is important in the full Planche, don’t neglect the importance of maintaining a tight core and shoulder engagement.

❌ Giving up too soon: The Planche takes time to master. If you don’t feel you’re progressing quickly enough, stay consistent with your training and focus on your progressions.