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Holding your static planche isn’t the only way to improve your static exercise. You must always include pushing exercises to further improve planche. One excellent move, if you’re already moving toward or want to improve straddle planche, is the planche pushup legs down.
Planche pushup legs down trains your pushing strength that is highly transferable to increasing to static planche holds. This is because you’re basically pushing yourself against the ground constantly while holding the move. You will have your legs down by bending your hips to lessen the load put on your upper body. The exercise also practices the proper form of planche if done correctly.
As challenging as it is, don’t leave this exercise out of your workout program if you’re planning to master the static planche hold.
👍HOW TO KNOW WHEN IT’S SAFE TO ATTEMPT?
This is an advanced skill that requires a good amount of upper body strength and wrist mobility. Trying the move without the prerequisites might lead to injury. The move you will need before trying this out is:
- Straddle planche or at least
- Planche legs down and a very strong advanced tuck planche push-ups
- Prepares you for full straddle planche push-ups
- Increase pushing strength while in planche form
- Better static planche hold
How to Perform💪
- On parallettes, go to a straddle planche position bent at the hips. Your legs will be at a 45 degree pointing to the floor instead of in a horizontal plane.
- Lower your body to the lowest position you can go by bending your arms while keeping other parts of the body in the same position. The ideal lowest point is when your chest just goes past your hands.
- Push up to the first position.
- Repeat for specified repetitions.
👉Keep in mind
This moves in an advanced skill which means there are a lot of things to remember when performing the exercise.
- Scapula position – Always maintain protracted scapula throughout the movement
- Body line – Do not let your back arch and the hips bend too much. You can get away with 90-degree leg position which you’re still strengthening your body control. Keep your body parallel to the ground.
- Lean forward enough so when you lower down, your body doesn’t compensate by tilting forward and losing your horizontal form.
- Similar to regular push-ups, don’t let your elbows flare out.
- Keeping the form means you have to flex your whole body while performing the movement.
- Breathe when performing the movement. It’s tempting to hold your breath to execute the move, but keep yourself from practicing a bad habit.
Hips and legs bent to a
maximum 90 degrees
Full body tight
Scapula still protracted
Shoulders remain depressed
Lean forward even more
Lowest position is when chest just
goes past hands
Maintain full-body tension
Keep everything similar to
the first position
Or you can extend lower
body to complete the straddle