Straddle planche: Supplemental exercises and tips

Have you ever watched those impressive videos of people effortlessly holding themselves in the straddle planche position and thought, “How on earth do they do that?” Well, you’re not alone. The straddle planche is a remarkable feat of strength and balance that many aspire to achieve in their calisthenics journey.

But here’s the thing: mastering this workout isn’t just about brute strength or luck. It requires dedication, patience, and a strategic approach. Sure, you can find countless videos on YouTube showcasing various exercises, but without the right guidance and supplemental exercises, progress can be slow and frustrating.

That’s where this blog comes in. We’re here to provide you with a comprehensive guide to mastering this workout. From supplemental exercises targeting key muscle groups to essential tips and techniques, we’ve got you covered.

So, if you’re ready to take your calisthenics skills to the next level and unlock the straddle planche, you’re in the right place. Get ready to dive deep into the world of advanced bodyweight training and discover the secrets to achieving this impressive feat. Let’s embark on this journey together and turn your planche dreams into reality!

General things about straddle planche

Definition

What is straddle planche? The straddle planche is an advanced calisthenics exercise where the body is held parallel to the ground, supported only by the hands while the legs are extended and spread apart. It requires significant upper body, core, and shoulder strength, as well as balance and coordination.

Achieving a straddle planche is considered a remarkable feat in the realm of bodyweight training and requires dedicated practice and conditioning.

Straddle planche progressions

Let’s talk about how to progress towards the straddle planche. It’s best to keep things straightforward as you work your way up. I’m assuming you’re currently at the advanced tuck planche level. If not, it is recommended mastering that first.Here’s the traditional progression order you should follow:

Planche Lean: In this exercise, you lean forward while keeping your body straight, with your hands on the ground and your feet lifted off the ground. The emphasis is on leaning as far forward as possible while maintaining a tight core and straight arms.
Tuck Planche: In the tuck planche, you lift your feet off the ground and bring your knees towards your chest, tucking them tightly against your body. Your arms remain straight, and your body forms a compact shape.
Advanced Tuck Planche: The advanced tuck planche builds upon the tuck planche by straightening your legs slightly, but they remain bent and tucked close to your body.
Straddle Planche: In the straddle planche, you extend your legs out to the sides, creating a wide “straddle” position while maintaining the planche position with straight arms and a tight core.
Full Planche: The full planche is the ultimate expression of the skill, where your body is fully extended parallel to the ground, supported only by your hands while your feet are lifted off the ground.

Requirements for doing straddle planche

Before diving into anything straddle-planche-related, it’s essential to ensure you meet certain prerequisites. These conditions are crucial to prevent injuries and maximize your progress during training.

Firstly, having a strong foundation of shoulder strength is non-negotiable. It’s highly recommended to achieve at least a few seconds of an advanced tuck planche before progressing to the straddle variation.
Additionally, mastering handstand push-ups is key. While freestanding handstand push-ups are impressive, practicing against a wall is perfectly acceptable and still effective.

Equally important is developing core strength. Without a strong core, maintaining a clean straddle planche position will remain elusive. Therefore, dedicating time to core-focused exercises is imperative for success in your straddle planche journey.

Understanding the move deeply

If you’re still with this blog, it’s likely you’ve met the requirements mentioned earlier. If that’s the case, let’s delve deeper into the understanding of this workout. It’s crucial to grasp the nature of this skill to ensure you stay safe and optimize your workouts.

This workout is quite the challenge, demanding a tremendous amount of strength and a touch of balance finesse. The main goal of this move is to lean forward while supporting yourself with your hands, allowing you to lift your legs off the ground. However, pulling off this feat requires significant shoulder and core strength. Additionally, don’t forget about your wrists!

Whether you’re practicing the planche directly on the ground or using parallettes, having strong and flexible wrists is key. In fact, developing wrist mobility should be a side goal in your journey towards mastering the straddle planche. Neglecting wrist mobility could potentially hinder your progress, so it’s not something to overlook.

Several exercises

Swing to straddle planche

Here’s how it works:

Begin by swinging back and forth, using the power of your movement to help propel you into the straddle planche position.
Once you’ve swung yourself into position, try your best to hold it steady for as long as you can.
Eventually, you’ll need to let gravity take over and return to your starting point.

Repeat this process for a few sets and reps, and you’ll start to feel more comfortable with this workout.

Tuck planche push-ups

This exercise is like a secret weapon for strengthening the muscles you need to master the planche.

Start by getting into a tuck planche position.
Then lower yourself down and push back up while keeping that tuck position intact.

It might feel tough at first, but trust me, it’s worth it. Incorporating tuck planche push-ups into your routine will do wonders for your planche skills.

Assisted straddle planche

First off, you’ll need a trusty calisthenics resistance band. With this handy tool, you’ll be able to fine-tune your straddle planche form while also challenging yourself with progressively harder variations.

Here’s the scoop: using the resistance band, you’ll mimic the straddle planche motion as cleanly as possible. This helps you understand the movement better and improves your overall technique.

Starting with a strong resistance band provides support as you get accustomed to the exercise.
As you grow stronger and more confident, you can gradually decrease the resistance until you’re able to perform the straddle planche without any assistance at all.

Straddle negatives

If you’re struggling to hold the straddle planche, this technique could be really helpful.

Instead of trying to hold the position outright, you’ll focus on lowering yourself into it from a handstand position. This negative motion makes it easier to control the planche and build your strength over time.

Here’s the drill:

Start by jumping into a handstand, then slowly transition into the straddle planche position, maintaining straight arms throughout.
By moving with control and precision, you’ll gradually find the straddle planche becoming more manageable.
Ultimately increasing your hold time and solidifying your mastery of this impressive move.

Handstand push-ups

Handstand push-ups are, in a humble opinion, one of the best ways to strengthen your shoulders. They’re a real double whammy, demanding both strength and balance, which are crucial for nailing the straddle planche. If you’re just starting out and find the idea of freestanding handstand push-ups a bit daunting, fear not!

You can begin by practicing them against a wall for added support.
With time and practice, you’ll build up the strength and confidence to tackle them without the wall as your safety net.

Straddle planche attempts

This exercise might seem simple, but trust me, it’s a real game-changer.

You’re aiming to grease the groove, a method that involves sprinkling in straddle planche attempts throughout your day whenever you have a spare moment.
In my experience, the more attempts you make, the faster you’ll progress towards mastering the straddle planche.

It’s all about consistency and persistence, folks! So don’t be shy—get out there and give it your all. Your straddle planche dreams are within reach!

Tips to progress even faster

Floor versus parallettes

Many folks find the planche on parallettes to be a bit easier. That’s because balancing is trickier on the ground, and it puts less strain on your wrists. But here’s the kicker: it ultimately comes down to personal preference.

However, I strongly recommend mixing it up and practicing both regularly. I mostly trained on parallettes and hardly ever on the floor. Now, I realize I’m not as strong on the ground as I am on parallettes. So, it’s crucial to find a balance between the two.

Basic calisthenics

Don’t overlook these fundamental exercises! Push-ups, dips, and pull-ups are like the building blocks of your training—they help establish and maintain a sturdy foundation, essential for tackling more advanced moves like the planche. So, while you’re working on those fancy skills, make sure you’re also giving the basics the attention they deserve!

Training your core

As I mentioned earlier, core strength is key to mastering the planche. That means not only focusing on your abs but also giving some love to your lower back. The stronger your core, the smoother your planche journey will be.

Train regularly

Consistency is key when it comes to planche training. It’s a tough nut to crack, so you’ll want to train regularly and consistently. But here’s the kicker: don’t go overboard! Rest is just as important as the workouts themselves.

Aim for around three planche sessions per week, maybe four if you’re feeling up to it. But if you’re feeling sore or fatigued, listen to your body and give yourself some well-deserved rest. Your planche progress will thank you for it in the long run!