The Full Planche is an advanced calisthenics exercise that requires significant upper body and core strength. The goal of the Full Planche is to hold a horizontal position with only your hands touching the ground, while keeping your body straight and parallel to the ground.
How to perform
Here are step-by-step instructions for working towards the Full Planche:1. Start by practicing the tuck planche to build up strength in your shoulders, arms, and core. Begin in a push-up position and then shift your weight forward onto your hands while tucking your knees up towards your chest. Hold this position for as long as you can.
2. As you progress, work on extending your legs behind you in the straddle planche position. Start in a push-up position and then shift your weight forward onto your hands while extending your legs out to the sides, keeping them off the ground. Hold this position for as long as you can.
3. Once you have built up enough strength and flexibility in the tuck and straddle planche positions, you can begin working on the Full Planche. Start by practicing the straddle planche with your legs closer together until you can hold a horizontal position with your legs fully extended.
4. To progress towards the Full Planche, gradually bring your legs closer together until they are fully extended and parallel to the ground. Keep your arms straight and locked out, with your shoulders protracted and your core engaged to maintain a straight body line.
5. Focus on holding the Full Planche position for as long as you can, gradually increasing your hold time as you build strength and stability. Remember to engage your muscles, especially your shoulders, arms, and core, to maintain the position.
6. Perform the Full Planche exercise consistently, incorporating it into your regular calisthenics or bodyweight training routine to continue building strength and mastering this challenging exercise. Practice proper form and technique to prevent injury and maximize results.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.