Straddle Planche

Setup

1. 01Set up on parallettes or the floor with hands about shoulder width and fingers gripping hard.
2. 02Warm up wrists, biceps, and shoulders with straight-arm preparation work.
3. 03Lock the elbows and protract the shoulder blades fully.
4. 04Establish a hollow body position with a posterior pelvic tilt.

Execution

1. 01Lean the shoulders well in front of the hands while keeping the arms locked.
2. 02Lift the straddled legs off the floor until the body is horizontal.
3. 03Hold the line with the shoulder blades protracted and the pelvis tucked.
4. 04Lower the feet under control or step back to a tuck to exit.

Checkpoints

• -Elbows stay fully locked for the entire hold.
• -Shoulders stay well in front of the hands to balance the lever.
• -Hips stay level with the shoulders, not piked up or sagging down.
• -Shoulder blades stay protracted and the pelvis stays tucked.

Common mistakes

• -Insufficient forward lean, making the legs impossible to hold up.
• -Bending the elbows to shorten the lever.
• -Losing the posterior pelvic tilt so the lower back arches.
• -Rushing past tuck and advanced tuck progressions.