How to STRADDLE PLANCHE - Step by Step Tutorial

what's up guys it's jonah here from

calisthenics family and welcome to a

very special video

because today we're going to teach you

how to unlock the straddle plan so

stay tuned

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all right guys so welcome to the video

and today we have a special guest

a team member of the gym welcome so this

is shul and he's going to take you

through

all the steps to unlock the struggle

plan so maybe you can introduce yourself

first

yeah my name is shu i recently turned 18

and i've been training calisthenics

since october now before that i did

fitness and weightlifting since my 15th

birthday

and today we're gonna demonstrate how to

unlock a straddle planche so let's go

guys

alright so the straddle planche for me

personally it took 10 months to unlock

this move

i unlocked this move with different

kinds of progressions

the first progression that i'm going to

show you guys is the planche lean

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a very important exercise in order to

get that straight arm strength and

scapula strength

the first thing you do is place your

hands on the parallettes keep yourself

like this

and the first movement you want to make

is lean and while you're leaning make

sure that your biceps

turn forward and then

protract your scapula and if you want to

make it harder for yourself lean more

so what i meant with protection is very

important for the planche lean

the difference between protection and

not protracting your scapula

is this this is not protracting your

scapula

in order to protract your scapula this

is what you do

you push yourself to the ground with

your shoulders

this is a protracted form all right so

the first goal you're working towards is

holding that planche lean

for at least 15 seconds and make sure

to keep the technique well biceps

forward

scapula protracted 15 seconds is all you

need and if you want you can film

yourself from the side

and watch your own technique once your

hands are in line with your hips

your forearm is correct and you are

ready to progress

the second progression for your straddle

planche are soda push-ups

total push-ups are different from

regular push-ups with soda push-ups you

lean forward

and then make a push-up but make sure

that you protract your scapula

all the way like this

this is a correct sort of push-up the

commonly made mistake is that people do

not

protract the scapula the whole way and

this is how that looks

this is a wrong soda push-up

so not protecting your scapula was one

big mistake that i made myself

luckily i've improved my form and that

is how a correct toe push-up look like

alright so this is the third progression

towards your straddle planche

it is called the tucked planche when

doing the tuck planche make sure that

your arms

are always straight very important

with keeping your arms straight make

sure that your elbows are rotated inward

and again protractor scapula

all right so the goal you want to set

for yourself is to hold this exercise

for around 15 to 20 seconds

once you have achieved this goal you can

progress to the next

exercise

all right guys so this is the fourth

progression towards your straddle

planche

i personally call this the frog blanche

so a very important thing with the frog

blanche is to keep your arms straight as

always and

rotate your elbows inward

besides that this is actually the first

exercise where you'll be learning to

open up your hips

and a big difference between this

exercise and the previous exercise

is that you're bringing your knees

further away from your body which will

make it harder for you

again the goal that you're working

towards is to hold this progression for

at least 15 to 20 seconds

after that you're ready to progress

alright guys so the correct way to train

this exercise is to work with sets

try to do three sets with eight to

twelve

seconds each set once you are able to do

one rep with between 15 and 20 seconds

you are ready

to progress

so the fifth progression towards your

straddle planche is an assisted straddle

planche and for this exercise

i will be taking a resistance back

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all right if you're using paradise make

sure that the parallettes

are in direct line with the bar very

important

place this band in line with your hips

very important because this will carry

your weight

lean backwards open up your hips feet

outward

and now you will start to lean keep

those arms

very straight biceps forward and once

you're leaning

forward you will notice that your legs

will rise

like this try to hold this as long as

possible and keep those feet

to the side

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all right so that was an assistant

straddle planche

all right guys so if you notice that

your straddle planche isn't working with

a pad like this you can

also take a much thicker band try to

hold

this assisted straddle plans for around

15 seconds because

we're actually working on our technique

and the technique is the most important

part of this exercise

and if you notice that you can hold this

exercise for 15 seconds with a thicker

band

then you can take a lighter vent and

work your way down

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alright guys so we've come very far with

the exercises

and now it's time to do a straddle

planche without assistance

so again the same technique as the

previous video but this time without a

resistance band

all right backwards open up your hips

feet to the sides and now you're leaning

again

just as we as we did in a previous video

keep the arms straight elbows inward

and that's how you do a correct straddle

planche all right guys so one very

important tip that i want to give you

is make sure that your glutes are

activated while doing a straddle planche

this way you will not look like a banana

and you will make sure that you are

making a perfect straight line and have

a perfect form and technique with your

straddle planche

alright guys so now let's wrap up all

these exercises in one set

planche lean

from planche lean you'll be going to

absolute push-ups

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then you're going to tucked planche

and from tuck planche you're going to

the frog planche

and the final straddle

alright guys so i hope you enjoyed this

video and that you've learned something

about straddle planche

in case you want to increase your skills

i would recommend

to check out calisthenics family website

and look at the full journey program

like and subscribe and give me a follow

on instagram if you want by israel

all right guys so see you next time

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peace

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one

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when i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

it'll it'll do the same for you i'm

gordon and i've been with calisthenics

family for

almost three months now and all the time

i've had yannick as my trainer

like michael ariana can just be like

that little extra push

to keep you going you also see in the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

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