Open Planche
The Open Planche is a straddle planche progression. It strengthens the shoulder girdle and stabilizes the upper body without the full weight of the extended legs against the fulcrum of the hold.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
Open Planche
- Begin kneeling on all fours with your hands rotated outward approximately 45-degrees.
- With locked elbows and protracted and depressed shoulders, begin to lean forward.
- As you lean, allow your feet to lift off the ground and your legs to come apart.
- Continue angling forward until your hips reach shoulder height.
- Spread your legs apart until your knees are just outside of your elbows (keep them bent to 90-degrees).
- Pause and hold for time.
- Keep your shoulder blades strongly depressed and protracted to maximize your leverage.
- Exercise: Tuck Planche
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals
- Difficulty: Moderate
- Equipment: Body Only
- Exercise: Bent Arm Straddle Planche Single Leg Hold
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
