How to Perform the Full Planche
To successfully perform the Full Planche, follow these steps:
Start in a Push-Up Position: Begin in a push-up stance, with your hands placed slightly wider than shoulder-width apart.
Engage Core and Shoulders: Push your shoulders forward and engage your core to prevent sagging in the lower back. Your arms should be straight and fully locked out.
Lift Your Feet Off the Ground: Slowly raise your legs off the floor, keeping them straight, until your body forms a straight line from head to toes.
Balance and Hold: As you lift your legs, use your hands and shoulders to help balance your body in a horizontal position. Keep your gaze forward and focus on maintaining the hold.
Maintain the Position: Hold the Full Planche as long as possible, focusing on balance and proper alignment of the body. As you build strength, aim to hold for longer durations.
Tips for Proper Form
Keep the arms straight: Ensure your arms are fully extended and locked at the elbows to avoid strain.
Engage the core: Tighten your abs and lower back muscles to maintain a straight body position.
Push through your hands: Press your hands into the ground to stabilize your shoulders and maintain balance.
Focus on your gaze: Keep your gaze forward to help with body alignment and to avoid excessive neck strain.
Work on wrist mobility: Wrist flexibility is crucial in performing the Full Planche without discomfort.
Common Mistakes
Lack of core engagement: Not engaging the core can lead to a sagging lower back and instability in the movement.
Elbows bending: Bending the elbows compromises the position and puts excess strain on the arms and shoulders.
Incorrect hand placement: Placing hands too far forward or backward can affect balance and make it harder to hold the position.
Not keeping legs straight: Bending the knees reduces the intensity of the exercise and makes the position unstable.
Rushing the progression: Skipping progressions can lead to injuries and difficulty mastering the Full Planche.
