Uploaded October 2024 | Updated September 2026, 5 hours ago
Planche Lean ๐
This movement sets the foundation for your Planche and introduces you to straight-arm strength. Itโs considered the โeasiestโ Planche progression, yet it is extremely hard to perform correctly.
๐ Letโs go joint by joint:
1๏ธโฃ Hands & Fingers
To lean forward without limitations, we want the wrists to be at least 45 degrees turned outward. However, to maximize the benefits of the exercise, the โidealโ position would be with the fingers fully extended to the side (90 degrees turned outward), as shown in the video. This position helps to (1) mimic the grip we would use when using parallettes, (2) reduce restrictions while leaning forward, (3) minimize pressure on the wrists, (4) allow for greater shoulder external rotation, and (5) enhance bicep activation. That said, if you prefer a Planche with fingers facing forward, feel free to use that grip.
2๏ธโฃ Elbows
We want straight arms at all costs while slightly rotating the elbows back (with biceps as forward as possible). Keep in mind that itโs more about rotating the shoulders externally rather than just the elbows.
3๏ธโฃ Shoulders & Scapulae
We want our shoulder blades to be protracted and depressed. We achieve this by pushing the ground away (protraction) and pressing the shoulders toward the hips (depression). This will be the most efficient, stable, and safest position to support your body while performing a Planche.
4๏ธโฃ Hips & Legs
Legs should be fully straight with quads engaged. As for the hips, we are looking for either a posterior pelvic tilt or a neutral position, depending on the desired aesthetics of the athleteโsome prefer a flatter lower back, while others like a slight arch. By pushing the hips down, we achieve โhip extension,โ allowing the lower body and upper body to form a โstraight line.โ
5๏ธโฃ Spine
Itโs common to round the spine to create the illusion of protraction. This shortens the lever and usually makes the position easier. While some athletes may prefer this look, I recommend maintaining a โneutralโ spine with slight flexion. Avoid rounding like a cat, and definitely do not arch.
6๏ธโฃ Feet
Flexed or pointed โwhatever makes you happy.
With Love,
Gabo
Planche Lean ๐
This movement sets the foundation for your Planche and introduces you to straight-arm strength. Itโs considered the โeasiestโ Planche progression, yet it is extremely hard to perform correctly.
๐ Letโs go joint by joint:
1๏ธโฃ Hands & Fingers
To lean forward without limitations, we want the wrists to be at least 45 degrees turned outward. However, to maximize the benefits of the exercise, the โidealโ position would be with the fingers fully extended to the side (90 degrees turned outward), as shown in the video. This position helps to (1) mimic the grip we would use when using parallettes, (2) reduce restrictions while leaning forward, (3) minimize pressure on the wrists, (4) allow for greater shoulder external rotation, and (5) enhance bicep activation. That said, if you prefer a Planche with fingers facing forward, feel free to use that grip.
2๏ธโฃ Elbows
We want straight arms at all costs while slightly rotating the elbows back (with biceps as forward as possible). Keep in mind that itโs more about rotating the shoulders externally rather than just the elbows.
3๏ธโฃ Shoulders & Scapulae
We want our shoulder blades to be protracted and depressed. We achieve this by pushing the ground away (protraction) and pressing the shoulders toward the hips (depression). This will be the most efficient, stable, and safest position to support your body while performing a Planche.
4๏ธโฃ Hips & Legs
Legs should be fully straight with quads engaged. As for the hips, we are looking for either a posterior pelvic tilt or a neutral position, depending on the desired aesthetics of the athleteโsome prefer a flatter lower back, while others like a slight arch. By pushing the hips down, we achieve โhip extension,โ allowing the lower body and upper body to form a โstraight line.โ
5๏ธโฃ Spine
Itโs common to round the spine to create the illusion of protraction. This shortens the lever and usually makes the position easier. While some athletes may prefer this look, I recommend maintaining a โneutralโ spine with slight flexion. Avoid rounding like a cat, and definitely do not arch.
6๏ธโฃ Feet
Flexed or pointed โwhatever makes you happy.
With Love,
Gabo
