Man, the high quality and concise instruction you offer is really top-notch, Adam. Well done Sir. I'll be referencing this video for years once I reach this point (starting at one month past turning 39) in a few years.
I had done this exercise before because I deduced that this is one of the many progressions that gymnasts use for the planche. However I stopped doing it because each time I did it I felt a very uncomfortable sensation in my right shoulder. I didn't know if I was doing it wrong (I was protracting and depressing the scapula, as well as making sure that the strength came from both the arms and the rest of the upper body). I guess I'll have to double check before doing it again. PD: I always did prehab before this.
@@GymnasticsMethod Yeah, might be. It was happening even with the easiest progression, but it seems that the problem were the chairs that I was using rather than a wrong execution. Will try again sometime soon. Thanks for the reply and awesome work. 💪
I had already watched this exercise practiced by gymnasts in TV shows and it caught my mind from the very first moment. In the fully tucked position you start realising from the very first secondd how tough it gets and how complicated keeping your back up really feels. Now knowing that I can count on chairs to practice it at my own discretion at home or anywhere else I couldn't get any happier to have a new tool to implement in my routine on a more regular basis.
I like this progression because you can vary the range of motion from vertical to almost horizontal and anywhere in between, like how I learned the dragon flag, the lower you go the tougher it gets. At my age (72) I’d definitely would go with this approach. Thanks
Lay not up for yourselves treasures upon earth, where moth and rust doth corrupt, and where thieves break through and steal: But lay up for yourselves treasures in heaven, where neither moth nor rust doth corrupt, and where thieves do not break through nor steal: For where your treasure is, there will your heart be also. -Matthew 6:19-21
Great video but what I can do if I have nerve compression from big muscle tension. This compression creates pain or swelling in the elbow. Chest and protraction training is problematic in this case. I should only do retraction and back training to improve body shape and minimalise compression but i want to work on my chest, shoulders, learn planche etc too.
@@GymnasticsMethod I know but I wanna know if you as proffesional gymnasts have some tips/drills/methods to do all of these static strength skills while remaining healthy without nerve compression problems. I know that strengthening scapula and back is crucial but maybe there is something more ?
Bent arm handstand ✅ Elbow planch ✅10 sec L ✅ Tuck planch ✅10 sec Frog stand ✅ 2 minutes Now I'm going to do, exactly as you explained, nothing other else. Thanks 🎉❤
Can you please make a video about maltese on the ground. I know it is very advanced skill but maybe we can perform some simple exercise in 3 years we can do maltese
i love this, and generally, do them when my forearms are hurting from regular planche progressions. I can do a full box maltese with the open end of the boxes 2-3 foot lengths in distance. but i still have trouble with straddle planche. curious what the weak link could be.
@@GymnasticsMethod yeah, i wouldn't say it works the lats the same way i'd say it works the anterior deltoids. I guess you could say it involves the lats, but they are major shoulder extensors.
To understand the strength required to press to handstand or Planche. Could you perform a test.? Laying down on the floor in front of a cable machine with your feet facing the machine and a straight bar connected at or slightly above feet level. How much weight are you able to lift with straight arms to a 90 degree angle 📐 Or doing the same with a barbell in each hand. Also what is your body weight and height for reference?
This was a great video bro! Thanku 4 this. I'm not ready 4 this exercise yet but now I have a resource that is available 2 me when I am 😁😁😁 Aotearoa NZ got ❤️ 4 gymnastics method💯
@Gymnastics Method When it comes to static progressions like the planche, the Maltese, front lever... I see a lot of praise and marketing around dream machines. What is your opinion on these ? Are they useful and can they really boost the progression ? Or do you end up just being dependent of weight suspension and resistance bands can do the job just fine ?
Dream machine is good to build neuromuscular connection and connective tissues, so yes it’s really helpful, BUT strengthwise you’ll hit plateau pretty quickly. 😕
Hey i made it! i am the guy that got interested in gymnastics at 17, I got accepted by not only one but two sportive accotiation, one of which is even ok with me trying to compete in low level gymnastics! i just have to try both and choose, starting next year. I wanted to thank you, since without you calistenics guide I would have never been able to do it
Hey man, thanks for the nice info. Really appreciate it and will put this into my Planche Training for sure! What do you think in terms of Sets & Reps and how often should I train it throughout the week? Thanks mate!! 🙏🏻💪🏻
@@GymnasticsMethodQuestion. I've been doing planche pumps with the resistance band and after some time doing it my forearms are in pain mostly the middle section of the forearm. Do I need to rest for a while and not workout at all or can I do stretches for my forearms and wrist so the healing process goes faster
Also if I signed up for your program, my hand always hurts me, not my wrist, anything to do with my hands flat on the ground, I can always just use parallettes right
@@GymnasticsMethod not palms top center somewhere. So I do all my push ups on push up bars, but dips and ring work is fine. So all the handstand work you got, I’m sure instead of putting my hands flat on the ground, I can use push up bars or what ever right?
@@tredayy312 you are right, back lever is done with a pronation grip. would the scapular position then be more useful for planch progression if we do a back lever with supinated grip?
@@GymnasticsMethod lol still trying to go, rotator cuff had me out and down hard. Thanks to you bro I got my spark back. I would like to keep you informed on my progress if that's ok.
GM I have a question about gymnasts biceps. Its commonly known that the biceps of gymnasts are built by doing straight arm exercises whereas bodybuilders would build them by doing curls. But generally we see that the gymnast biceps are way more impressive. The question is, do you think gymnasts build the crazy biceps because of the straight arm work or in spite of it?
