라이브러리로시작 
끝 
운동 라이브러리
Straddle Planche
An advanced straight-arm hold with the body horizontal and legs straddled wide, building extreme anterior core, shoulder, and scapular strength as the key step before the full planche.
코어맨몸Straight-arm hold
주동근
전면 삼각근복직근
협응근
대흉근전거근이두둔근
장비
맨몸
패턴
Straight-arm hold
준비 자세
- 01Set up on parallettes or the floor with hands about shoulder width and fingers gripping hard.
- 02Warm up wrists, biceps, and shoulders with straight-arm preparation work.
- 03Lock the elbows and protract the shoulder blades fully.
- 04Establish a hollow body position with a posterior pelvic tilt.
수행
- 01Lean the shoulders well in front of the hands while keeping the arms locked.
- 02Lift the straddled legs off the floor until the body is horizontal.
- 03Hold the line with the shoulder blades protracted and the pelvis tucked.
- 04Lower the feet under control or step back to a tuck to exit.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Accumulate 15 to 30 seconds of total hold time in sets of 3 to 8 seconds, 2 to 3 times per week.
- -Use bands or a spotter to groove the horizontal line before free holds.
- -Own a 15 to 20 second advanced tuck planche before serious straddle attempts.