irongymnast Posted September 14, 2015 Share Posted September 14, 2015 I've been able to hold a tuck planche for long time now and feel fairly comfortable holding it.I put a mirror to the side to observe my development of advanced tuck planche. I'm aiming for the lower back to become a straight line with the rest of the body.I can lift the lower back for a couple of 3-4 seconds but after that it goes back to the rounded back shape. I was wondering if that is happening because of inadequate lower back strength. Anyone has gone through this as well? If that is the problem, what should I work on? Link to comment Share on other sites More sharing options...
Charlie Martin Posted September 14, 2015 Share Posted September 14, 2015 Could be. Also a good chance you're not as comfortable with tuck planche as you think. Straightening/extending the lower back will not only require some lower back strength but also will require a greater lean in the shoulders to compensate. Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted September 14, 2015 Share Posted September 14, 2015 Advanced tuck planche does not need impressive lower back strength . I said that because the adv tuck planche form has the wrong muscles activation in the biggest part of youtube videos (an old tendency). Look to this video at 31 sec. https://www.youtube.com/watch?v=8F-Gqd8Khlo He is one of my student, basically he feels no lower back work in this variation. this is from my POV much more useful to understand the pelvic and core activation during the transition from tuck version to more advanced position.Spending more more more and more time on refining the previous elements is the key. I cannot really say how time Alessio spent on leans. 4 Link to comment Share on other sites More sharing options...
irongymnast Posted September 14, 2015 Author Share Posted September 14, 2015 (edited) Alessandro: at that video it seems to me that he's already fairly straight in his tuck planche position and therefore he doesn't need to do a big change for his posture to get from "straight tuck planche" to advanced tuck planche. But I have a rounded tuck planche, not a straight one. What do you suggest?I'm also practicing leans. Edited September 14, 2015 by irongymnast Link to comment Share on other sites More sharing options...
Alexander Egebak Posted September 14, 2015 Share Posted September 14, 2015 Alessandro: at that video it seems to me that he's already fairly straight in his tuck planche position and therefore he doesn't need to do a big change for his posture to get from "straight tuck planche" to advanced tuck planche. But I have a rounded tuck planche, not a straight one. What do you suggest?I'm also practicing leans. The sPL iM work do wonders! 1 Link to comment Share on other sites More sharing options...
irongymnast Posted September 14, 2015 Author Share Posted September 14, 2015 sPL iM? straddle planche intermediate? Link to comment Share on other sites More sharing options...
Alexander Egebak Posted September 14, 2015 Share Posted September 14, 2015 sPL iM? straddle planche intermediate?It is "mobility" exercises from foundation 1-4. Link to comment Share on other sites More sharing options...
irongymnast Posted September 14, 2015 Author Share Posted September 14, 2015 Can you (or someone) mention the names of the exercises? I don't own foundation 1-4. Link to comment Share on other sites More sharing options...
Coach Sommer Posted September 14, 2015 Share Posted September 14, 2015 Can you (or someone) mention the names of the exercises? I don't own foundation 1-4. Sorry, that is information for the private course forums only. Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Mouclier Victor Posted September 14, 2015 Share Posted September 14, 2015 Your lower back isn't too weak, however your shoulders are as well as your tendons ( and this make it dangerous). Link to comment Share on other sites More sharing options...
Joshua Slocum Posted September 14, 2015 Share Posted September 14, 2015 Lower back strength is almost a non-sequitur in the planche. If you can do a reverse leg lift and hold the top position for 2s, then congratulations, you have the lower back strength to hold a full planche. Most likely, your tuck planche is not as strong as you'd like to think it is. My suggestion is to post a video of you holding a 30s tuck planche for form critique. Make sure it's a good quality video and that you're wearing clothing that makes it easy to see what your shoulders are doing. Link to comment Share on other sites More sharing options...
irongymnast Posted September 14, 2015 Author Share Posted September 14, 2015 Joshua, thanks, that makes it clear. Out of curiosity, can you try and name the percentage (in order of importance) of the relevant body parts being active in a straddle planche?I feel activation in the biceps, triceps, upper back, deltoids, forearms, pecs/core. Link to comment Share on other sites More sharing options...
Joshua Slocum Posted September 15, 2015 Share Posted September 15, 2015 You've missed the serratus anterior, which is crucial in the planche for maintaining protraction. 1 Link to comment Share on other sites More sharing options...
irongymnast Posted September 15, 2015 Author Share Posted September 15, 2015 Ah yes, I also missed the lats. Link to comment Share on other sites More sharing options...
irongymnast Posted September 15, 2015 Author Share Posted September 15, 2015 (edited) My estimate would be 40% core, 20% biceps, 15% shoulders, 10% upper back, 10% serratus anterior + lats, 5% other. Edited September 15, 2015 by irongymnast Link to comment Share on other sites More sharing options...
John Koliopoulos Posted September 16, 2015 Share Posted September 16, 2015 My estimate would be 40% core, 20% biceps, 15% shoulders, 10% upper back, 10% serratus anterior + lats, 5% other.for me its 90% shoulder girdle & upper back...5% forearm & bicep stabilization5% Core activation 1 Link to comment Share on other sites More sharing options...
Wesley Tan Posted September 23, 2015 Share Posted September 23, 2015 Nice video Alex :-) Planche requires great strength in shoulder flexion from a very disadvantageous position, not far off neutral, with your entire bodyweight working against you via a rather long lever that happens to be pivoting about a point way out in front of your base of support (your hands). Your not strong enough yet simply and need to spend more time with earlier progressions. Planche leans performed correctly as in the video Alex posted are far from easy. Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted September 23, 2015 Share Posted September 23, 2015 They are brutal , i remember some years ago the first time i met Alessio , he had straddle and full planche but with zero protraction.he stayed away from advanced version and played only with scapular movement and lean. I can say that now he has one of the most solid planche in italy, by far better that some national level gymnasts. 3 Link to comment Share on other sites More sharing options...
Yaad Mohammad Posted September 27, 2015 Share Posted September 27, 2015 My estimate would be 40% core, 20% biceps, 15% shoulders, 10% upper back, 10% serratus anterior + lats, 5% other.40% core? Really? I'd say that's probably the easiest part when it comes to planche. I'd bring that number down to 10-15% and raise up the serratus anterior by at least 10%. Link to comment Share on other sites More sharing options...
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