Hold your body parallel to the ground with legs spread in a straddle while supporting yourself on your hands; the position primarily loads the shoulders. Maintain a rigid torso as you balance in the hold.
How to do the Planche (Straddle)#
- Place your hands on the floor shoulder-width or slightly wider and spread your fingers for stability.
- Lean your weight forward over your hands and actively press through the shoulders to create upward force.
- Lift your legs off the ground and open them into a wide straddle while keeping your body as straight and horizontal as possible.
- Keep your arms straight and your shoulders protracted, breathe steadily, and hold the position for the desired time.
- To finish, slowly lower your feet back to the ground while controlling the descent.
Muscles worked#
- Primary: Front delts, Chest, Abs
- Secondary: Triceps, Upper back, Forearms, Glutes
Common mistakes#
- Bending the elbows instead of keeping the arms straight.
- Letting the hips sag or lose a horizontal line.
- Shrugging the shoulders instead of protracting and pressing down.
