Description

The planche is one of the most difficult skills in calisthenics. The aim is to stand completely horizontal with only your hands on the floor. It primarily uses the front shoulder and requires a lot of body tension.

Exercise

Planche

Type: Bilateral Rest: 180s Equipment: Körpergewicht

Tutorial

1

Start on the floor and place your hands on the floor or on push-up grips.
2

Now lean forward until your feet are slightly raised.
3

Now push your hips slightly upwards so that your spine is fairly horizontal.
4

Depending on the level of difficulty, either keep your legs bent or open them backwards or to the side.
5

Hold the endo position until the specified time is reached.
6

Now let yourself fall slowly and in a controlled manner to the floor.

Tip

Always choose a regression for training that you can hold for the specified time. To start, it is advisable to keep your knees tucked in and slowly open them backwards for the duration of the exercise. Always make sure to fully extend your arms and actively pull your shoulder blades down during the exercise. The spine should be fairly neutral. If you have wrist problems, the planche can also be done on push-up grips. The planche is an extremely tedious skill, which is why it can sometimes take years to master perfectly. Always keep this in mind if you stagnate a little.