How to push genetic limits in
Planche.
Morozov Artem
Basic theses
• Brain is programmed on decreasing energy
expenses.
• Brain spreads burden relatively to the strength
of muscles.
• Knowledge of physiology can help you to
spread burden as you need.
Theory of levers
If we will make projection of
resistance lever shorter we will
increase burden on upper back, if
longer we will increase burden on
shoulders. Using this scheme can
be determined levers for any trick
Red line is lever of pressure. Blue is resistance
lever.
Red round is muscles of upper back. Blue is
muscles of shoulders. Black arrows show
the direction of the respective muscles.
Shoulders help you not to fall forward
(and that's how there is no global
challenge shoulders do!). Muscles of
upper back form hollow position, lift
up your body to the parallel, keep
shoulders in effective position.
Test exercises
Left couple of photos shows case when
you have strong upper back and weak
shoulders. In that case you can keep
your back rounded but can’t hold huge
angle of leaning and fall forward.
Right couple of photos shows case
when you have strong shoulders and
weak upper back . In that case you can’t
keep your back rounded through all
movement.
Exercises 1 block
1-Planche lean with unstable surface or with partner(invert grip for
advanced level).
First of all, let’s talk about one of the most important exercises for planche – planche
lean. This exercise imitates really clear planche position and you should work with
shoulders, serratus, lats and core muscles to get maximal efficiency. Here is important
to understand how to form hollow back position correctly. Firstly, stress lats and
serratus and in the same time round your back. You should feel that your scapulas
pressed into your body by serratus. It will help you to decrease burden on shoulders
and protect them. Waist should be closed. Core muscles should be stressed to pull
your hips to your shoulders. With that move you’ll be able to decrease lever of
pressure. Now a few words about why it’s necessary to use unstable stuff under your
feet(e.g. ball). With the ball we’re killing two birds with one stone. Firstly, it is extra
height under feet that helps you to feel real parallel to the ground position. Also, you
can’t help yourself with resistance of feet; it will increase burden on shoulders. To
increase burden even more you can change palms position(invert). This position
showed on right couple photos.
2- Tiger push ups(90 degrees push ups for advanced level)
Tiger pushups are one of the base gymnastics exercises which will help you to build strong
shoulders, especially front beam, and also pump up all core muscles. Lets look what
technique you should follow to get maximal efficiency. In initial position try to make
pike(around 75°) and round your upper back. Middle position here is really important: you
should feel a lot of burden on your shoulders and resistance between arms and lets which
are helping with hollow position. Then, go down really slow and smooth, and when you
go back try to round your back from middle position till final- initial position.
90 degrees pushups are an advanced exercise which switches on the same muscle blocks
such as tiger pushups. You should follow the same principles: the most important of them
is rounded upper back. When you go up, try to avoid falling of shoulders(through all the
move angle in elbows shouldn’t be more than 90°). To make it easer you can use wall as
assistance.
3-Pike push ups ( wall handstand push ups face to the wall or without
wall for advanced level)
Pike pushups are one of the most effective exercises for beginners which imitate
handstand push ups. There are 2 variations to perform this exercise. Here we will talk
about pike push ups with leaning forward and HS push ups with leaning forward
because only this type is helpful for planche. Here shoulders get most burden (front
and middle beam). Lets talk about technique of execution. In initial position your body
should be in line from wrists to pelvis and form 90° with floor. Then, bend arms and
move elbows along your body. Push up only using shoulders. Here is really important
to concentrate on shoulders and don’t help with ABS and hips. Next level of this
exercise is handstand push ups with leaning forward. If you feel confident in
handstand, you can do without wall, otherwise your initial position will be handstand
face to the wall. Technique of execution is the same like in pike push ups. Don’t forget
that as much you’ll be leaning forward as much you’ll get burden on your shoulders.
4-Planche lean push ups
Planche lean pushups are my favorite exercise for planche training. In this exercise
you’ll very well prepare shoulders. One of the most important points here is quality
of performance. Initial position should march clearly with final position of planche
lean exercise, so follow the same points . When you go down, keep upper back
rounded and waist closed. In lower position you should feel resistance between arms
and lats. Than more you squeeze it than more you fell hollow position and can get
more resistance. Make sure that you make full range of movement and your body line
is smooth, and in final position in parallel to the ground. When you pushup, make sure
that your upper back moves with your shoulders also follows the body line. Your
core, especially ABS, should be stressed through all the movement.
5-Planche elbows lean
Planche elbows lean is the way how to increase burden on the shoulders in common
for planche exercise. This exercise really clear imitates planche position and you
should work with shoulders, serratus, lats and core muscles to get maximal efficiency.
Here is important to understand how to form hollow back position correctly. Firstly,
stress lats and serratus and in the same time round your back. You should feel that
your scapulas is pressed into your body. Waist should be closed. Elbows position will
make resistance lever longer and will not change lever of pressure. That is why this
exercise not only helps to increase burden on the shoulders, but makes it really clear.
This means that you’ll get same kind of burden like in planche, which is really
important. In my opinion, that is why this exercise is unique. Core muscles should be
stressed to pull your hips to your shoulders. With that move you’ll be able to decrease
lever of pressure. You will feel burn in your shoulders especially in the middle beam.
That mean that your execution is correct. Also you should feel ABS sore as well as in
every leaning position.
6-Kettlebells lifts in supine
position
7-Kettlebells lifts in a sitting
position
Exercises with extra weights are really important for planche. I advice them to beginners
especially. These exercises will give you possibility to pump up your shoulders for planche
and avoid complex exercises showed before. You can do exercise 6 with full range of
movement (photos 1-2-3) and also separately (photos 1-2;2-3 ). Let’s discuss rules of
execution. In exercise 6 lean with you upper body on a chair, form hollow body position
and concentrate on shoulders . Keep your elbows locked. Movement should be controlled,
smooth and slow. When you get lower position feel stretching of your front beam! Your
body will push you to do incorrect and rotate your shoulder joint, don’t follow that
feeling. In exercise 7 you should not only sit on a chair but also exactly lean like on pic. It
will increase stretching in lower position and also increase range of movement, which
gives you more burden on your front beam of shoulders. Lift kettlebells till 90°.
Movement should be controlled, smooth and slow like in previous exercise. In lower
position don’t rotate shoulders keep it closed.
Exercises 2 block
1- Planche press with assistance
Now lets talk about second
block and first exercise –
planche
press
with
assistance. Firstly about
performance. Here (like in
all exercises in second
block)
you
should
concentrate exactly on
upper
back
muscles,
otherwise shoulders will
steal burden.
In initial position round your upper back as much as possible. Go up only with upper back
muscles. Movement should be smooth, vertebrae by vertebrae. Here you should feel
trapezium muscles and lats in initial position. When you already get used to do that exercise
and that is peace of cake for you, try to do the same movement with straddle position and
then in full.
2- Planche lifts with assistance
One of my favorite exercises from upper back block is planche lifts with assistance. Lets
talk about its form and performance. In initial position stress all your core muscles. You
should lay only with your chest on the ground. When you start lifting your body stress lats
and serratus muscles as much as possible, it will help you to protect your shoulders.
Scapulas should be pressed into your body . In final position upper back should be above
shoulders line. You can use that exercise going down and up on reps or just hold it on
maximum time. Firstly, try to put blocks (could be books, towels, etc.) closer to the
shoulders, when you are confident and can feel target muscles, move blocks closer to
elbows. For advanced level blocks should be closer to wrists, in that case will come in
handy use elbows supports. Arms should form 45 degrees with body line. With that angle
you’ll get maximal burden for your lats and serratus. That is all you need to know about
this exercise, let’s move to the next.
3- Shrug in plank (in leaning position for advanced level)
Plank shrug is the best
drill for mobility of
upper back. It helps you
to wake up your serratus
and trapezius. In initial
position it isn’t
important to form pure
hollow back position,
more important round
your back as much as
possible.
Then relax muscles of upper back and go down slowly. Don’t press down, movement should be
smooth. Through all the movement keep your core stressed. In final position hold 2 sec. and
than go up. In that move you should work only with your lats and serratus (don’t press up with
your shoulders it is totally incorrect). In upper position hold for a few seconds again. Now a few
words why this exercise is in this block. This is simple: when you’ll be able to press with your lats
and serratus from incorrect position with dropped spine in hollow back position, a lot of times
you’ll create hollow back automatically in all exercises and also in planche attempts. On right
couple of photos there is an advanced level of the same exercise. You should do same
movement with the same technical points.
4- Pike press from leaning position
Pike press from leaning position is one of the advanced exercises . You should start with this
exercise when you have got confidence in previous exercises from second block. In initial
position form pure hollow position. Go up only with upper back muscles. Movement should
be smooth, vertebrae by vertebrae. Here you should feel trapezium muscles and lats in
initial position. Most important here is to switch off shoulders and ABS muscles, otherwise
you will not get burden on target muscles. Through the movement imagine that someone
pushes your chest up and lift you up. Gymnastic ball is the best tool you can use to perform
that exercise. Also you can use slippery surface under your feet or belt hanged on the
ceiling.
5- Advanced tuck planche lifts
Advanced tuck planche lifts are also one of the
advanced exercises . Pay attention on technique of
execution, otherwise you will not get feedback from
that exercise. One of the most important points here
is to keep leaning position during lifting up. In initial
position make angle in your arms and move a bit
forward. Then, take off stressing lats and trapezius
muscles and move till advanced tuck position. Through
all the move line from shoulders till pelvis should be
in parallel to the floor.
Using the parallettes is vitally important. With their
help you will get more height and more range of
movement.
However, you can do this exercise without parallettes
just on the floor or with some other tool(anything
which gives you extra height under palms).
Training spreadsheet
Usually is really hard to create training program for everyone cause everyone is different .
Genetics, Initial dates, Training background make it impossible to plan universal training
program. Here you will see a few options how you could plan your training (depending on
different factors).
Different issues\Number of exercise(where first
number is number of block)
Weakness of upperback 1
1,1
1,2
1,3
1,4
1,5
1,6
1,7
3/Max 3\12
Weakness of upperback 2
Weakness of upperback 3
Weakness of shoulders 2
3/Max 3*\6
Weakness of shoulders 3
3/Max 3*\8
2,3
2,4
2,5
3\max
3*\max 3\max 3\max
3\15
3\hold
MAX 3*\max
2\12 2\12
3*\max
3\15
3*\max
2\max
3/Max
2,2
3\10 2\max
3\12 3\max
Weakness of shoulders 1
2,1
3*\8
2\hold
3\max MAX
3\max
3*\max
Now little explanation about how to read this spreadsheet, first column is created with
ranged burden(1- easer than 3 ). First number in base of table is quantity of sets and second
is quantity of reps. Sign * after sets means that you should perform advanced form of
exercise. It’s important to say that these programs are just an example and you should
choose your training program smart.
Common issues and solutions
Now let’s talk about problems you can face with while planche training. And base on it will
choose exercises from spreadsheet.
•First and most common “ Can’t lift up my legs, why? I lean forward a lot but still nothing?”
In this case most of athletes start with waist pumping, and it is totally wrong . Problem here
is upper back. Use exercises from second block, especially I advice you exercises: 2,1; 2,3;
2,5.
•Second question is “ Can’t hold leaning position and fall forward every time. Why?” .
Obvious answer is- shoulders are a weak point here. You should start with exercises 1,6 and
1,7 to prepare your shoulders. And than incorporate 1,2 and 1,3 and only than 1,1 and etc.
•Next question : “Can’t form hollow back position. Why?” . So there are two explanations.
First one and most obvious explanation is weak upper back. So pay attention on second
block of the book. But it isn’t all. One of the reason of this problem could be core muscles.
So pump it up with exercises which you are able to find in my instagram @calisthenicsschool
•Next question is “How to increase time of holding in straddle planche ? When can I start
with full planche?” To answer that question we need to understand that almost all exercises
will be helpful here but not very efficient . Better do more attempts. You should get that if
you already can hold planche at least for a second you have to introduce it in you training
immediately . This is a very important thought. What about full, it is personally, if you feel
confident in your straddle planche, you can start. I advise hold straddle with good form at
least 10 seconds.
Thanks for
your attention