An elite gymnastic straight-arm hold with the body horizontal and arms out near the hips in a straddle, demanding extreme core tension, straight-arm strength, and full-body control.
코어맨몸Straight-arm hold
시작
끝
주동근
대흉근복직근
협응근
전면 삼각근이두척추기립근둔근
장비
맨몸
패턴
Straight-arm hold
준비 자세
01Train on rings, parallettes, or a Maltese trainer with spotting or band assistance.
02Warm up the biceps, elbows, and shoulders thoroughly with straight-arm prep work.
03Set a false or standard grip with wrists stacked and elbows locked.
04Establish a hollow body with the straddle set before leaning.
수행
01Lean far forward with locked arms, letting the hands travel back toward the hips.
02Lower the straddled body toward horizontal while pressing down hard through the arms.
03Hold the horizontal line with the arms roughly beside the hips.
04Exit by lifting the chest and raising the hips back out of the hold.
체크포인트
-Elbows stay completely locked with the elbow pits facing forward.
-The body forms one horizontal line from head to pointed toes.
-The straddle stays wide and the glutes stay squeezed.
-Scapulae stay actively depressed and protracted.
흔한 실수
-Bending the elbows to survive the lean, which trains the wrong pattern and loads the joints badly.
-Piking at the hips instead of holding a flat body line.
-Progressing to this hold without years of planche and straight-arm base work.
-Skipping biceps and elbow conditioning and getting tendon issues.
프로그래밍 노트
-Train with heavy band assistance or a Maltese trainer for 3 to 5 holds of 3 to 8 seconds.
-Treat it as a multi-year progression after a solid straddle planche; do not rush loading.
-Keep total weekly straight-arm volume low and monitor elbow and biceps tendon health.
