Lean Planche

Setup

1. 01Set up in a top push-up position with hands under the shoulders.
2. 02Turn the hands out slightly to reduce wrist strain.
3. 03Lock the elbows fully and push the floor away to protract the shoulder blades.
4. 04Squeeze the glutes and tuck the pelvis into a hollow body line.

Execution

1. 01Shift the shoulders forward past the wrists while keeping the elbows locked.
2. 02Keep the hips level and the body rigid as weight moves onto the hands.
3. 03Lean only as far as you can hold with straight arms and a hollow line.
4. 04Hold the forward lean for time, then shift back under control.

Checkpoints

• -Elbows stay completely locked throughout the hold.
• -Shoulder blades stay protracted, not pinched together.
• -Hips stay in line with the shoulders, never sagging.
• -Shoulders travel clearly in front of the wrists.

Common mistakes

• -Bending the elbows to make the lean feel easier.
• -Letting the hips pike up or sag as the lean increases.
• -Losing scapular protraction and sinking between the shoulders.
• -Leaning so far that the hold collapses within a couple of seconds.