Yaad Mohammad Posted June 23, 2013 Share Posted June 23, 2013 Well, ever since I heard that you need to protract your scapula in a planche, I've been doing it a lot. But I've noticed that a lot of other people who are capable of doing a full planche don't show nearly as much protraction as that I do in my planche leans. Here is an example of a great gymnast performing the planche: Here is my doing a planche lean: Am I over-protracting? Link to comment Share on other sites More sharing options...
Coach Sommer Posted June 23, 2013 Share Posted June 23, 2013 Tong Fei was a beast who had plenty of power to spare. For him that straight planche was actually quite easy. At your level, you need to still focus on full protraction. Yours in Fitness,Coach Sommer 4 Link to comment Share on other sites More sharing options...
Yaad Mohammad Posted June 23, 2013 Author Share Posted June 23, 2013 Tong Fei was a beast who had plenty of power to spare. For him that straight planche was actually quite easy. At your level, you need to still focus on full protraction.Yours in Fitness,Coach SommerAlright, thanks for the answer. However, I was wondering, he doesn't do much protraction when performing the planche. Why is this? Does it make it easier for him to hold the planche?Edit:Really looks like I'm over protracted if you look at my Adv. PL Link to comment Share on other sites More sharing options...
Joshua Naterman Posted June 23, 2013 Share Posted June 23, 2013 Alright, thanks for the answer. However, I was wondering, he doesn't do much protraction when performing the planche. Why is this? Does it make it easier for him to hold the planche?Edit:Really looks like I'm over protracted if you look at my Adv. PLimage.jpgI want to say it looks good but the perspective is not good. Your camera needs to be at shoulder height for any really meaningful input. Link to comment Share on other sites More sharing options...
Brian Li Posted June 23, 2013 Share Posted June 23, 2013 That's because he is strong enough to do a good planche without full protraction. It is much harder to hold a planche with retracted scapulae. I've seen some gymnasts like Jovtchev who can hold a maltese without full protraction too. You should still focus on full protraction to make the planche easier, so there is no such thing as being over protracted when doing planche. Link to comment Share on other sites More sharing options...
Yaad Mohammad Posted June 23, 2013 Author Share Posted June 23, 2013 That's because he is strong enough to do a good planche without full protraction. It is much harder to hold a planche with retracted scapulae. I've seen some gymnasts like Jovtchev who can hold a maltese without full protraction too. You should still focus on full protraction to make the planche easier, so there is no such thing as being over protracted when doing planche.I always thought protraction made things harder! Link to comment Share on other sites More sharing options...
Tavis G Posted June 24, 2013 Share Posted June 24, 2013 I believe you lose a little bit of protration the farther down the progressions because it becomes insanely hard to hold a full protration at a full planche, but very at a planche lean. I may be wrong but that is what ive found frompesonal experience. I still have great protractiom though. Link to comment Share on other sites More sharing options...
Yaad Mohammad Posted June 24, 2013 Author Share Posted June 24, 2013 I want to say it looks good but the perspective is not good. Your camera needs to be at shoulder height for any really meaningful input.Here ya go sir! Link to comment Share on other sites More sharing options...
Brian Li Posted June 24, 2013 Share Posted June 24, 2013 I believe you lose a little bit of protration the farther down the progressions because it becomes insanely hard to hold a full protration at a full planche, but very at a planche lean. I may be wrong but that is what ive found frompesonal experience. I still have great protractiom though.I find that full protraction is one of the easiest things to do in a planche. I never had to do any specific serratus anterior strengthening exercises like scapula push-ups to build my protraction strength. There's also not much difference in protraction strength intensity between a tuck planche and full planche. I found it kind of strange that many people here have difficulty protracting in a planche. I think it may not all be weakness in the serratus anterior, but rather being new to protracting in a planche. Link to comment Share on other sites More sharing options...
Tavis G Posted June 24, 2013 Share Posted June 24, 2013 My protraction is great, it just feels like i sink a Tiny bit on harder progressiond. Link to comment Share on other sites More sharing options...
Kevin Conley Posted June 24, 2013 Share Posted June 24, 2013 I may be wrong, so take me at 1 cent. However, it looks like you need to get your butt up. If you are unable to, you might need to strengthen your lower back. If you are attempting to keep the hips in line with the shoulders without having a planche off-parallel, then are you trying to straighten out your whole back? If you cannot do the advanced tuck with a straight back parallel to the ground, then you will need to stregthen both your shoulders and lower back. If you can't handle the stress you may need to redo some of your training to make up for weaknesses. I had a problem originally with my planche too far from parallel, so started over. My planching improved significantly and I was so happy I began over. Link to comment Share on other sites More sharing options...
Karri Kytömaa Posted June 24, 2013 Share Posted June 24, 2013 I simply find protraction + depression very hard. I feel quite strong with either alone but together... Link to comment Share on other sites More sharing options...
Joshua Naterman Posted June 24, 2013 Share Posted June 24, 2013 Here ya go sir!image.jpgThat's pretty decent, but definitely a far cry from "too much," if there were even such a thing. I think that you need to spend more time in that position, most of us will spend a long time building advanced tuck and getting to a decent straddle. How long are your current work sets in this position? Link to comment Share on other sites More sharing options...
Yaad Mohammad Posted June 24, 2013 Author Share Posted June 24, 2013 I may be wrong, so take me at 1 cent. However, it looks like you need to get your butt up. If you are unable to, you might need to strengthen your lower back.If you are attempting to keep the hips in line with the shoulders without having a planche off-parallel, then are you trying to straighten out your whole back? If you cannot do the advanced tuck with a straight back parallel to the ground, then you will need to stregthen both your shoulders and lower back. If you can't handle the stress you may need to redo some of your training to make up for weaknesses. I had a problem originally with my planche too far from parallel, so started over. My planching improved significantly and I was so happy I began over.I can easily hold an advanced tuck planche with a complete flat back. However, this variation of an advanced tuck planche requires a lot of protraction strength to maintain. It looks weird which is why I started this thread in the first place. I thought that I might be over-protracted in my advanced tuck planche. Link to comment Share on other sites More sharing options...
fafaedras Posted June 25, 2013 Share Posted June 25, 2013 I had an flat tuck hold of 7-10 seconds. Re-started training completely, because I couldn't even hold round tuck for a few seconds with full protraction. A really nice suggestion would be to start all the way back from planche leans with full protractions, then going into frogstands/cranestands with full protraction and only when THAT is mastered, start going into tuck positions (arms straight) Then again, someone more experienced may prove me wrong. Link to comment Share on other sites More sharing options...
Brian Li Posted June 25, 2013 Share Posted June 25, 2013 I had an flat tuck hold of 7-10 seconds. Re-started training completely, because I couldn't even hold round tuck for a few seconds with full protraction. A really nice suggestion would be to start all the way back from planche leans with full protractions, then going into frogstands/cranestands with full protraction and only when THAT is mastered, start going into tuck positions (arms straight) Then again, someone more experienced may prove me wrong.Your case does seem like you are lacking sufficient serratus anterior strength. The planche hold itself is actually harder with retraction than protraction. Link to comment Share on other sites More sharing options...
Yaad Mohammad Posted June 25, 2013 Author Share Posted June 25, 2013 That's pretty decent, but definitely a far cry from "too much," if there were even such a thing.I think that you need to spend more time in that position, most of us will spend a long time building advanced tuck and getting to a decent straddle. How long are your current work sets in this position?Well, at the moment I'm only working on tuck planches, planche leans and now and then I do straddle planches which I've noticed have improved a lot. A lot more protraction in my straddle planches and I can hold it 4-5 seconds at almost all times. I also do now and then advanced tuck planches to handstand, but I don't really do advanced tuck planches holdes.Also, I find this advanced tuck planche hold much easier. Now it feels like I'm not even trying to protract My back is so flat there, you could serve dinner on it Link to comment Share on other sites More sharing options...
FREDERIC DUPONT Posted June 25, 2013 Share Posted June 25, 2013 (...) My back is so flat there, you could serve dinner on it No thank you... Link to comment Share on other sites More sharing options...
Yaad Mohammad Posted June 26, 2013 Author Share Posted June 26, 2013 No thank you... A darn shame! Also guys, just a question. Which advanced tuck planche is better? The heavily protracted one? Or the one with complete flat back where people can serve dinner? Link to comment Share on other sites More sharing options...
Brian Li Posted June 26, 2013 Share Posted June 26, 2013 The protracted one because it is more stable and protects your shoulders. The retracted one is just harder and bad for your shoulders in the long term. Link to comment Share on other sites More sharing options...
Yaad Mohammad Posted June 26, 2013 Author Share Posted June 26, 2013 The protracted one because it is more stable and protects your shoulders. The retracted one is just harder and bad for your shoulders in the long term.Why would it be bad for your shoulders? Just curious. Also, I find the retracted one easier to hold to be honest. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted June 26, 2013 Share Posted June 26, 2013 Why would it be bad for your shoulders? Just curious. Also, I find the retracted one easier to hold to be honest.You do know that when something is easy it isn't doing a good job of making you stronger, right? 2 Link to comment Share on other sites More sharing options...
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