Full Planche

Setup

1. 01Use the floor or parallettes; parallettes spare the wrists.
2. 02Warm up wrists, shoulders, and elbows with planche lean work.
3. 03Place hands about shoulder width with fingers spread or turned out.
4. 04Lock the elbows and protract the shoulder blades hard.

Execution

1. 01Lean the shoulders well forward past the hands.
2. 02Lift the feet and extend the legs straight behind you, together.
3. 03Hold the body parallel to the floor with hips level with shoulders.
4. 04Keep leaning and pushing the floor away until the hold ends.

Checkpoints

• -Elbows stay locked with no bend.
• -Shoulders stay in front of the hands for the whole hold.
• -Hips stay level with the shoulders, not piked or sagging.
• -Scapulae stay protracted with a rounded upper back.

Common mistakes

• -Not leaning far enough forward, so the feet cannot leave the floor.
• -Bending the elbows under load.
• -Letting the hips rise into a pike.
• -Rushing past tuck and straddle progressions.