The planche is an advanced level gymnastic exercise, in which the athlete supports himself on the hands keeping the body parallel to the ground. As it requires a lot of upper torso strength and balance, it is considered a high level technique and should only be performed by experienced gymnasts; gradual training is recommended, as it is a very difficult exercise. There are several types of planche; in order to lift yourself into the correct position you must first master the basics.
Steps
Part 1 of 3: Performing a Complete Planche
Step 1. Do some stretching
In this way, you warm up your body and make it more agile, facilitating the execution of the planche. It is extremely important to do some proper stretching to avoid injury. The planche is an advanced level exercise, so the body must be at its best before giving it a try.
- Touch your toes while keeping your legs as straight as possible;
- Rotate your wrists and hips;
- Stretch your arms, crossing one over your chest and pulling the elbow with the opposite hand; repeat the exercise with the other arm.
Step 2. Get into the proper position
Curl up between two parallel bars or two push-up supports, grasping each tool with one hand. If you don't want to use the bars, squat down on the ground with your hands resting on your sides. Make sure your hands are at a comfortable distance from each other so that you can properly support your body weight.
Step 3. Place your hands just below the navel
Their position during a full planche is extremely important for a successful execution. Before lifting the body, make sure that your hands are on the ground, with the tips pointing forward, and that they are roughly parallel to the navel when you lift the body.
Try different sockets on the bars before you find the best one for you
Step 4. Lean forward with your hands on the ground
Place them on the ground or on the bars, taking care to point your fingers forward and bend over to transfer most of your body weight to your arms; at this stage, keep your arms completely straight.
- It is a good idea to imagine yourself as assuming the push-up position; as you lean forward, you should transfer more weight to your arms than you usually put on during push-ups.
- This technique is perfect for training planche execution, as it accustoms the wrists and hands to sustaining more and more pressure.
Step 5. Push your body up with your hands
Take a leap bringing your lower body in mid-air while supporting the weight with your hands and stretching your legs. All the pressure should go to the hands; keep your body straight. Since this technique requires a lot of upper body strength, you are unlikely to be able to perform a full planche on the first try without gradual training.
Imagine the execution of the planche as a push-up with your feet suspended in the air
Step 6. Contract your abs
In this way, the trunk remains rigid for the entire duration of the exercise. You need to keep your body straight, as balance plays a vital role and squeezing your abs helps you achieve this.
Step 7. Hold the position and slowly return to the starting position
Most professional gymnasts find a duration of 30 seconds to be a good goal. Once you have completed the planche, slowly return to the starting position, the one similar to push-ups.
It is normal that at first you will not be able to hold the planche position for 30 seconds; for this reason, it is useful to follow an incremental workout. For example, once you have succeeded in doing the exercise, try to hold the position for 5 seconds; when you can do it without difficulty, move on to 10 seconds and so on
Part 2 of 3: Improving Your Skills
Step 1. Watch videos of professional gymnasts performing the planche
Watching their performances carefully can inspire and guide you in your performance. In particular, focus on the specific movement and posture of professional athletes; having a clear visual reference helps you understand how you should do the exercise.
Observing a professional, you may believe that the exercise is very simple, but in reality it is an extremely complicated movement; even top-level gymnasts take years to do it correctly
Step 2. Train in a sequence
Since the planche is such a difficult technique, it is worthwhile to start practicing with the simpler positions. While even the basic one is quite difficult to do, it can be an easier starting point for some people to reach. You should be able to hold each position for at least 30 seconds before attempting the next step.
To lift the body into a full planche, you need at least six months of training; remember this detail and try to be patient with the exercise plan
Step 3. Raise yourself into a crouched planche
Raise your body using bars placed on the ground but, unlike the standard exercise of straightening your legs, keep them close to your chest. This way, you need less strength and a sense of balance to hold the position.
- When you are comfortable with this technique, move on to a more complex crouched planche; in this case, the legs are extended but form an "L" with the knees bent. This position increases the level of difficulty in terms of strength and balance.
- Crouched planches are simpler, because the weight of the body is closer to the fulcrum.
Step 4. Do the planche with one leg
With this exercise you get used to fully stretching your legs without supporting all the weight; as you lift yourself, extend one leg while keeping the other curled up.
You should alternate legs to strengthen both sides of the body and be able to perform a full planche
Step 5. Do a planche with your legs apart
This exercise is performed with the legs extended but spread apart; even though it involves complete body alignment, weight distribution is easier to manage.
When you are able to consistently perform this exercise, you should also be able to do a full planche
Step 6. Do push-ups while assuming the planche position
When you master this elite exercise, you can try to make it even more complex with pushups. Bend the elbows while the body is raised in mid-air bringing it closer to the ground, then return the arms straight to the starting position; make sure that your torso, legs and toes are constantly parallel to the floor.
Part 3 of 3: Optimizing Your Fitness for Gymnastics
Step 1. Reduce fatty tissue
It is a simple mathematical formula: the less weights, the less effort it is to keep the body straight and stable. Gymnasts try to optimize their fitness by making a commitment to keep their body fat percentage to a minimum. Eliminate unnecessary calories and focus on cardiovascular training when you are not busy with gymnastics.
Step 2. Practice the handstand
The balance and strength of the upper body musculature are the two main factors in the execution of the planche. The handstand gets you used to supporting the body with your hands and you can do it with the support of a wall. Put your feet on the wall, put your hands on the ground and "walk" on the wall until you assume the inverted position; try to hold it for 30 seconds.
If you are not yet used to gymnastics, it is worthwhile to ask for help from an assistant while performing the handstand to hold your body still
Step 3. Stick to a whole food diet
While it comes as no surprise to most people, remember that proper nutrition plays a vital role in any type of sport. This is even more true for gymnastics, where any dose of "empty calories" can cause an athlete to gain weight; organic foods are recommended, because they are the "densest" ones from a nutritional point of view.
Drink enough water; always carry a bottle of water with you
Step 4. Get enough sleep
Just like any physical activity, sleep deprivation negatively impacts your exercise effort. Since the planche requires a lot of strength and balance, you should try to get at least 7-9 hours of sleep every night. You should rest even more in the nights leading up to a heavy training session.
Step 5. Be consistent
It can take years to complete a perfect planche; even professional gymnasts have difficulty with this exercise. Start with small steps and gradually increase the difficulty level. Don't give up and learn to notice the small improvements in your performance; it is essential to keep morale high.
Advice
- The support of a coach makes everything easier.
- Patience and constancy are indispensable factors to be able to execute the planche; train every day in the progression and you will notice small improvements over time.
- Exercise at least 3-4 times a week; the more time and consistency you dedicate to training, the quicker you will see results.
Warnings
- If you don't do some stretching properly before exercising, you run the risk of injury.
- Gradually improve. Being too ambitious or believing that you are improving too quickly in gymnastics can "kill" motivation and increase the risk of injury.
- Small changes in posture while performing the planche can make the exercise more difficult and interfere with balance.
