Learn the Tucked Planche in only 5 minutes | Beginner Tutorial

what's up guys it's Michael here from

Celtic family with another calisthenics

instruction videos and today I'm gonna

show you how to start with the planche

from zero so stay tuned for that you'll

need

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you

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alright guys so welcome to this

instruction video and as you guys

probably know I'm pretty busy with my

plans journey in the last videos at this

moment and I got a lot of questions from

some people on how to start with the

planche and like I can't tell you how to

get the straddle planche or the full

prints because I'm not there yet but I

can help you to really start with the

planche from zero so in this video I'm

gonna show you how to start with a

pledge from zero towards the third

branch if it's the first progression so

and this video is especially for people

that really can't do like a frog stand

or like maybe even have a hard time with

push-ups so I'm just gonna start with

the very basics and work up to the touch

Blanche so I'm going to show you guys a

few exercises that you can work on so

let's talk about the Turks planche the

planche is an aesthetic exercise to

regard work on our static bolts and

static loads are the exercises in which

you hold a certain position for a like a

few seconds so the first exercise is the

Turks hold so what you're gonna do place

your hands on the floor and from here

just lift yourself up like this

and just try to hold that for maybe five

seconds then ten seconds then 15 seconds

and if you're getting more comfortable

with this exercise you can move on to

the next variation work on your predict

Blanche alright guys and one thing that

is very important you have to keep in

mind with this exercise is that you have

to depress your shoulders so press your

shoulders down so you're you're gonna

create space between your traps and your

neck your shoulders and neck so don't

you like this but press down by pushing

into the parallettes hi guys let's the

first exercise the first progression now

we're gonna move on to the second

progression and that is the extent so

you place your hands on the floor your

fingers wide and spread open and create

a little bit space in between you're in

between the hand and the floor so from

here move forward and place your elbows

at the inside of your knees and push

them to the towards the side so and now

get your feet off the ground and just

try to hold this snack as long as you

can alright so that is exercise number

two the frog stat and if you're getting

more comfortable with this exercise you

can move on to a little bit harder

variation of the Frog stand which is

with straight arms so it looks like this

same thing but now you're gonna place

your elbows not at the inside of your

knee but on your knee so like this

and make sure to keep you on straight

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first start here only a few centimeters

with your feet off the ground and if you

can't do this then you can also bring

them fine alright guys so if you're

comfortable with these three exercises

you can combine the first one with

advanced tick-tock stand and get the

tucked planche so for this I'm gonna use

the prayer that's again because it gives

me a little bit more space to move so

now instead of the static exercise now

we're gonna do a dynamic exercise so

we're gonna make some like really small

pulses so we've gotta start in a dark

hole again so from here and now try to

move towards tuck planche so here and

back

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and then at last guys the final step of

course is the tucked planche so if you

if you're getting more comfortable with

like three five maybe six reps of the

dynamic exercise before then you can

move on to the Tuck planche so let me

show how it looks so really important is

that you protract your scapula so

straight arms and try to create a hollow

bed so not an arch back like this will

first push push into the ground straight

arms and from here wall forward and

bring your knees as close as possible to

your chest and now protract scapula and

from here don't start to straight your

legs but bends relax and lean forward

and try to hold this

alright guys so these are basically five

exercises to work to tuck planche and to

build the foundations of your straight

arm strength in order to maybe move

forward to like cooler exercises like

the l-sit to handstand with straight

arms for example like this

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so that is an exercise that you can

workout too but of course it's really

important to build that foundation with

the exercise that I've just showed you

so guys I hope that you find this little

instruction video helpful and that you

can have some ideas how to start with

dark planche and with straight arm

strength so please if you did like this

video subscribe for more and I'll catch

you guys in one of the next videos peace

out

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