Bodyweight Straddle Planche

Instructions for proper form

To perform the Bodyweight Straddle Planche, start by positioning yourself in a prone stance with your hands placed firmly on the ground, shoulder-width apart. Bend your knees and bring your feet closer to your body, allowing them to straddle outside your arms. Shift your weight forward, engaging your core and maintaining tension throughout your body. Extend your legs out to the sides while keeping your hands flat and elbows slightly bent. Keep your back straight and avoid letting your hips sag or rise too high. Hold this position for time or repetitions while focusing on maintaining stability and control.

Common mistakes to avoid

Common mistakes include allowing the hips to sag which puts unnecessary strain on the lower back, failing to engage the core which can lead to instability, bending the arms too much or not at all, and not holding the proper straddle position which can compromise form. Avoid looking up excessively; keep your neck aligned with your spine.

Benefits

Specific benefits of the exercise

The Bodyweight Straddle Planche strengthens the core, improves shoulder stability, enhances balance and coordination, and builds upper body strength, specifically targeting the rectus abdominis and shoulder muscles.

Expected results and timeframe

With regular practice, you can expect improved core strength, better control in various calisthenics movements, and greater shoulder stability within 4-8 weeks, depending on consistency and prior strength levels..

Who this exercise is best for

This exercise is best for advanced practitioners of calisthenics or gymnastics who already have a solid foundation of strength and are looking to challenge their stability and control.

Scientific studies supporting its effectiveness

Studies on bodyweight training show significant improvements in core strength and stability with movements that require isometric holds, like the Bodyweight Straddle Planche, confirming its effectiveness in enhancing overall performance in calisthenics.

Variations

Beginner modifications

Beginner modifications include practicing a frog stand or a tuck planche to build foundational strength in the shoulders and core without the extended leverage challenge of a straddle planche.

Advanced progressions

Advanced progressions may include shifting into a full planche or attempting one-arm variations like the one-arm straddle planche to further increase difficulty and strength requirements.

Integrations

Complementary exercises

Complementary exercises include handstands, push-ups, and core stability movements like hollow body holds that can enhance the strength needed for the bodyweight straddle planche.

Super set recommendations

For supersets, consider pairing the Bodyweight Straddle Planche with exercises like Muscle-Ups or Back Lever for a full upper body and core workout.

Sample workout routines

A sample workout routine might include warm-up, followed by sets of straddle planche holds, frog stands, and shoulder taps, concluding with cooldown stretches focusing on the shoulders, arms, and core.

Exercise combinations

For a comprehensive approach, combine the Straddle Planche with exercises that improve grip strength and shoulder stability such as static holds (e.g., L-sit hold) and dynamic movements (e.g., explosive push-ups).

Best time to do this exercise in your workout

The best time to perform this exercise is towards the end of your workout when your muscles are warmed up but not fatigued, ideally after foundational strength work and mobility exercises.