Over at Gymnastic Bodies, Dillon Zirke explains a very important gymnastics exercise, the Planche Lean.
“Again I will reiterate, a planche is all about the lean. I see many people attempt to “push up” into a planche. This is not correct. Even with tuck planches you should not be thinking about trying to lift your feet off the ground. Try this: Start in a tuck planche with your feet still on the ground. You should be as hollow as possible. The more hollow the better. If you don’t know what hollow means, think about trying to touch your shoulders together in front of you. Slowly lean forward. At a certain point you will notice your feet begin to peel off the ground, at that point simply lift your toes. You are now in a correct tuck planche.”
Regarding the volume, he suggests to
“build up to 30s holds on the planche leans. This should be done on both floor and rings. It’s very easy to lean farther and farther as you get stronger. Try not to do this. Pick an amount of lean you are capable of and follow SSC cycles to increase that lean. Again the key is to lean, not lift.”
He also put up some pictures of the correct body position:
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| Hollow Position Side View |
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| Hollow Position Front View |
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| Correct Planche Lean Side View |
