Straddle Planche

An advanced static hold where the body is suspended horizontally above the ground with legs in a wide straddle position. A foundational progression toward a full planche.

Instructions

1. Position yourself on the floor in a push-up position with hands placed slightly wider than shoulder-width apart.
2. Separate your legs into a wide straddle position (wider than hip-width) to reduce the demand on core stability.
3. Press through your hands and shift your weight forward, allowing your shoulders to move past your wrists.
4. Lean forward progressively while maintaining a hollow body position with engaged core and glutes.
5. Keep your chest open and shoulders packed into their sockets.
6. Hold this horizontal position for the prescribed duration.
7. Gradually shift your weight back and lower yourself to the starting position.

Tips

• The straddle position significantly reduces difficulty compared to a full planche.
• Start by holding for 5-10 seconds and progressively increase duration as strength improves.
• Ensure your wrists are conditioned and healthy before beginning planche training.
• This exercise builds exceptional pressing strength and shoulder stability.
• Progress by gradually narrowing your leg position and increasing the lean angle.
• Maintain a hollow body position throughout the hold to distribute load effectively.
• This is an advanced movement requiring consistent training over months to achieve full competency.