One Arm Planche!

[Guest SuperBru]

http://www.youtube.com/watch?v=iuJ2YE30NYk

 

2:53, I'm pretty sure he does a one arm planche with assistance from his friend! Still amazing though!

[Connor Davies]

[Charalampos]

1:06

http://www.youtube.com/watch?v=w7wvf_zl29w

0:09

[Guest SuperBru]

Lol are you trying to hint something?

[Mikael Kristiansen]

That guy is very strong, no doubt about that, but a 1 arm planche works very differently from that. The shoulder position can not by default be the same as on 2 arms because you need to stay in balance over 1 hand. The clips of that bboy is pretty much the real deal, and more or less as good as it gets. He does have atrophied legs though. I have however trained with a handbalancer who did a close to perfect form 1 arm straddle planche.

 

In a normal planche, the challenge is to be strong enough to deal with the heavy shoulder angle on a locked out arm. If you are suficiently strong you do not need to deal with balancing at all since you would just protract and lean forwards until your feet lifts off the floor.

 

On 1 arm you twist around the arm while keeping the chest facing the floor as much as possible. It is a very different move than a planche and I consider it to be in a different category all together. It has the most similarity with 1 arm flags and 1 arm lower downs to crocodile. Because you are twisting around the arm, the shoulder angle is not as low as 2 arms, but you have to deal with balancing the body in all directions. Because of this it is very very hard to lock out the elbow as you do on 2 arms. It should be possible but I consider it legit even with a slight bend. Im training now and then and it is extremely hard.

 

Here are the best ones I have seen at around 1.10 and 2.55 Its also bboy pivete who has atrophied legs but it is still unreal

[Joshua Naterman]

1:20 to 1:40 is my favorite part, but this whole video is ridiculously awesome! Thanks

[Brian Li]

I can do that one arm assisted planche in the first video. It's really no harder than a regular planche.

 

Now the real 1 arm planches are insane. Handbalancer, would you say that the one arm working in the one arm planche is still exerting more force than either arm in a regular planche despite being different and having a lesser shoulder angle? I would say yes based on comparing it with my FL and OAFL experience.

 

Is the laid out 1 arm flag also insanely difficult and rare?

[Philip Chubb]

Handbalancer, how is your one arm planche training going? Do you feel like you will accomplish it? It gives me hope since I weigh about as much as you.

[Mikael Kristiansen]

I would definitely say that there is more force in the 1 arm than when on 2 arms though its of a different breed. The biceps/elbow isnt too much of an issue on this one since the angle is not as low but it is very very hard on the shoulder. Also you need a lot of power through your lats and obliques because you are forcing yourself to twist your waist around your arm. Technically it is the most similar to 1 arm flag and 1 arm lower to crocodile. It is a very specific skill and I think super strong flags, 1 arm press and very slow lower downs to crokodile have more carry over than a full planche, though having one of course helps.

 

Legs together flags are much more common. Though still hard, its a lot easier than planching on 1 arm. They are quite common among higher level handbalancers.

 

When I do it I usually twist into it from a straddled flag variation. I have never trained it much, but after filming an attempt at random yesterday, I think I will give it a go. I do bend my arm quite a bit, but it looks decent already and I feel I have a lot of potential there. Few things that are as intensive on the scapula! With some months of training I should definitely be able to do a decent straddle one. I will post up a video after I do some more training on it. My 2 arm planching ability is decent, but not spectacular compared to my 1 arm handstands. I can do a decent straddle planche and press it to handstand but Im not strong enough to do a full planche yet.

 

[Philip Chubb]

Thank you! I hope I can achieve it too then. Your story about it is really interesting. I like hearing about such far leveled skills.