Planche really requires hard work. I'm struggling to pass from tuck to advance tuck. Front lever not so much I'm progressing quite pleasantly..but planche is hard.
Depends on people. Some people got amazing pushing strength and some got oulling strength. It's not a request but I have recently posted my 6 months Calisthenic progression on my channel. The video is worth your time. Like the video if you really like it. I unlocked some great skills.
Depends on the person, but as far as I see over the internet the planche is indeed harder. Same for me, I can hold front lever 7 seconds and acquire only shitty tuck planche. Granted I barely train for it :)
I guess im asking the wrong place but does someone know of a method to log back into an Instagram account..? I somehow forgot the password. I would appreciate any assistance you can give me!
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That’s what it was!! I knew my form was off! Thanks so much! My hips were too high. I couldn’t figure out why my feet wouldn’t stay in place because when my hips are too high once you lean to a certain point you legs just come slide forward.
Can't wait to apply this when I get home, fam 🙏 you pretty much helped debunk the whole scapula position controversy I've been having. A lot of influencers that I follow teach athletes to protract and then depress which for me never seem to feel right when training on the floor, as opposed to training on parallettes where my scapulas are already depressed in a L sit tuck and then protracting to transition into a tuck planche.
Excellent tips on things I would never consider, no matter how many videos I watched. I am now in week 9 of your course working on handstand push-ups, front levers, legs and upper body. I am making progress.
now that we're still on quarantine here in the Philippines I can only watch on video tutorials cause we can't go out and meet with my workout buddies! thanks for this vid!
Fixing this is what finally allowed me to straddle planche. It took me months to figure out what I was doing wrong. All it took was me actually recording myself for once instead of relying on proprioception to check my form.
Super helpful, been working on my planche lean form and the high hips is my current issue I knew something was off from when I look at my form but couldn’t point it out but now I know it’s the hips thanks to your video!
Hmmm. I really needed this video lol! Since I'm having trouble with my form. How convenient. It always gets way worse when I try to do PPPU's though. Anyway. Thanks man
Your video is so informative. Thank you for the tips. Straight arm with inward rotations. Protraction with dipped hips. Lean forward with body in a straight line. And depress by bringing shoulder closer and down to waist. Got it!
Work on negative handstand push-ups, Headstand to handstand, bend arm handstand. You can visit on my channel through profile pic and watch my 4 months handstand journey, that's a lot inspirational as hell for some people.
yeah I agree with mohammed headstand to handstand is top tier exercise. check out also Tom Merrick. He did a tutorial on this very recently showing some extra tips
My advice to anyone too, you see lots of examples with protraction and depression explosively pushing down and out. But, that's simply to show the difference and how serious they are about how depressed and protracted you can actually be. But, you should never use muscles to make that protracted depression with tension. So it's good to practice without hands on the ground first, and use soft movements and set ups because it technically shouldn't require tension, but simply strength and stability. You don't need tension to keep engaged, by simply being in the proper positioning, your engagement comes from the muscles responding to the load, not from you forcing depression and protraction. Hope this makes sense. You can actually hurt your shoulders by tensing protraction and depression. The proper technique comes from not tensing the form, but having control there without needing to flex and force something that doesn't need flexing and forcing because it's scapulas, it's not a muscle but it's stabilized by the muscles. Muscles shouldn't be trying to break your scapulas into depression and protraction. They will support you when you need it. It might feel harder to be tense, cause of energy expenditure, but you're actually abusing the scapulas more than necessary. Just something to keep in mind. Body awareness is key to technique, not only strength. Body awareness doesn't require forcing. Most stability comes from not forcing, but knowing just exactly how much strength you need in different areas. The muscles respond just when you need them. Forcing can make it hard to know what is proper tension and what isnt, and can risk injury even if you're protracted and depressed too.
This was just from my personal experience. I used to see similar examples of protraction and depression shown here. And now I understand it's meant to show what they mean, but squeezing depression and protraction is not necessary in leaning. Stability comes from soft control, the muscles will take more load, and joints not so much, safer.
I have experienced it, and i understand your point. So, when i train for static (Planche for example) i try not to force too much in elbows, shoulders, etc... I just feel what is the real form and how to use power to maintain that form. If i feel something wrong, i stop immediately and start again.
Awesome video Dominik! However, you should address the difference between bending the lumbar spine and bending the thoracic spine. You personally are really flexing the thoracic spine, which seems to be fine (perhaps even beneficial), and your tip is to not bend the lumbar spine. That may make it more understandable for people.
So basicly its locking the elbows, protract while depressing, lean forward and push hips down as hard as possible and lift ur legs like 1 unit with ur lower back muscles?
Bro, I have a planche in straight line and a lot of people say to me that I have to use posterior pelvic tilt,can you say to me which muscles I have to use in that
Because I've been struggling with the planche for a pretty long time, because of injury and lack of consistency. Right now I can't even hold a clean adv tuck although I have some pretty good shoulder strength (full 90degree)
Because I've been struggling with the planche for a pretty long time, because of injury and lack of consistency. Right now I can't even hold a clean adv tuck although I have some pretty good shoulder strength (full 90degree)
Dominick, why does protraction make the planche easier? I am confused because when lifting weights, we protract when we are trying to isolate the shoulder, and retraction is important for strength and shoulder health on the bench press. I know it does help, I just want to know why.
Definitely, protraction doesn't make a planche easy but it makes the body straight so that's what the correct form is. And it's really harder to do a planche with protracted and depressed scapula than a sloppy form
Actually protraction may initially be tough ✔ But once you get it 》 It will TAKE OFF The Load of the Glutes ... it will be further easier to hold your legs back & reduce lower back engagement... ✅This Will Allow You To Just Hang Your Legs
Hey buddy. I always watch your videos. But unfortunately you lost the idea and creative. I already wrote to you, but did not receive an answer. I have an interesting idea if you're interested let me know. With the best regards Anton Kalinin.
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