Full Planche

The Full Planche is an impressive and challenging exercise that requires immense strength, balance, and body control. It is a move commonly performed in gymnastics and calisthenics that showcases the incredible upper body strength of the practitioner. The Full Planche is a static hold where the body is parallel to the ground, with only the hands touching the floor and the legs fully extended. This exercise primarily targets the shoulders, triceps, core muscles, and scapular stabilizers. To achieve the Full Planche, you need to develop exceptional upper body and core strength. Regular practice of exercises like push-ups, tricep dips, and shoulder presses is essential to build the necessary muscles. It also requires a great deal of flexibility, particularly in the wrists and shoulders, as well as a strong and stable core. The Full Planche is not an exercise for beginners or those with limited upper body strength. It takes time, dedication, and proper form to progress to this advanced movement. It is crucial to start with basic progressions, like the tuck planche or frog stand, and gradually increase the difficulty as you get stronger. Consistency, patience, and a focus on proper technique are key to mastering the Full Planche safely and effectively. With perseverance and the right training, you can accomplish this impressive feat of body strength and control.

Instructions

• Start by placing two parallel bars or parallettes shoulder-width apart.
• Grip the bars firmly and fully extend your arms.
• Lean forward and shift your weight onto your hands.
• Raise your legs, tucking your knees towards your chest.
• As you gain strength and stability, gradually straighten your legs and lift your feet off the ground.
• Continue to lean forward, keeping your core engaged and your body straight.
• Hold this position for as long as you can.
• To release, carefully lower your feet back to the ground and return to the starting position.

Tips & Tricks

• Focus on strengthening your core muscles to improve stability and control during the full planche.
• Incorporate exercises like hollow holds, planks, and V-sits to build a strong foundation.
• Work on developing strong shoulders and upper body muscles through exercises like handstand push-ups and push-up variations.
• Practice proper wrist mobility and strengthening exercises to prevent injuries and improve your ability to support your body weight.
• Include stretching and flexibility exercises to improve your range of motion and make executing the full planche easier.
• Gradually progress your training by incorporating tuck planche and straddle planche variations before attempting the full planche.
• Ensure you have proper form and technique by consulting a professional or experienced trainer.
• Maintain a balanced diet and adequate nutrition to support muscle growth and recovery.
• Take sufficient rest days to allow your muscles and joints to recover and prevent overtraining.
• Stay consistent and patient with your training, as achieving the full planche can take time and dedicated practice.