Bodyweight Full Planche

Instructions for proper form

1. Start by positioning your hands flat on the ground, shoulder-width apart. 2. Engage your core as you lean forward, transferring your weight onto your hands. 3. Tuck your legs in while keeping them together. 4. Lift your feet off the ground, keeping your body straight and parallel to the floor. 5. Hold this position, maintaining tension in your core and shoulders. Remember to breathe steadily. 6. To come out of the position, slowly lower your feet back to the ground and return to a push-up or plank position before standing up.

Common mistakes to avoid

1. Sagging or piking of the hips – keep a straight line from head to toes. 2. Allowing the shoulders to collapse – keep shoulders engaged and slightly above your hands. 3. Holding your breath; maintain steady breathing to help with stability.

Benefits

Specific benefits of the exercise

1. Develops exceptional core strength and stability. 2. Enhances shoulder strength and flexibility. 3. Improves balance and control.

Expected results and timeframe

With consistent practice and proper progression, you can expect to see significant improvements in core strength and balance within 3-6 months. Mastery of the full planche may take up to 1-2 years based on individual fitness levels..

Who this exercise is best for

The Bodyweight Full Planche is best for advanced athletes, calisthenics practitioners, and those aiming to elevate their bodyweight training skills. It is beneficial for individuals looking to improve overall body control and strength.

Scientific studies supporting its effectiveness

While direct studies on the Full Planche may be limited, strength training literature highlights the effectiveness of isometric exercises like the planche for developing strength and endurance in the core and upper body. Research shows isometric holds contribute significantly to gains in muscle activation and strength.

Variations

Beginner modifications

1. Planche lean – shift your weight forward while keeping your toes on the ground. 2. Tuck planche – keep your knees close to your chest while in a planche hold, reducing the lever arm.

Advanced progressions

1. Full Planche Push-ups – perform push-ups while in the planche position. 2. Planche to handstand transition – move from a full planche into a handstand.

Integrations

Complementary exercises

Exercises that complement the Bodyweight Full Planche include: 1. L-Sit holds 2. Front lever holds 3. Handstand holds

Super set recommendations

Superset the Bodyweight Full Planche with: 1. Muscle-ups for upper body strength. 2. Ab wheel rollouts for core engagement.

Sample workout routines

Sample routine: 1. Warm-up (15 minutes) 2. Full Planche hold (3 sets of 5-10 seconds) 3. Tuck Planche (3 sets of 10 seconds) 4. L-Sit holds (3 sets of 10-15 seconds) 5. Handstand push-ups (3 sets of 5-10 reps) 6. Cool down (15 minutes)

Exercise combinations

Combine the Bodyweight Full Planche with exercises that enhance shoulder and core strength, such as handstand holds and advanced planks.

Best time to do this exercise in your workout

It’s best to perform the Bodyweight Full Planche in the early stages of your workout when your muscles are fresh and not fatigued. It can also serve as a final exercise to test your strength and stability.