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  1. #11
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    Yeah, you're right. It's just not a perfect system regardless of how I position the bands, but I really like it and I feel like I'm getting better overall. Time will tell I guess...

  2. #12
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  3. #13
    306pelusa is offline Senior Member
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    Quote Originally Posted by Zachh85@gmail.com View Post
    Yeah, you're right. It's just not a perfect system regardless of how I position the bands, but I really like it and I feel like I'm getting better overall. Time will tell I guess...
    Yeah, the other thing I wanted to mention was that your planche should be hollow. Right now, it might be fine to do it without the correct body tension because the assistance is so large. But in the long run, you'll be thankful if you build the correct habits and strengthen all the right muscles since the beginning once things get heavy. Just some thoughts. Cool channel!

  4. #14
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    This is actually something I'm working hard on, but I struggle with the feeling. I always feel piked when trying to maintain a proper hollow position. Any tips on that?

  5. #15
    306pelusa is offline Senior Member
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    Quote Originally Posted by Zachh85@gmail.com View Post
    This is actually something I'm working hard on, but I struggle with the feeling. I always feel piked when trying to maintain a proper hollow position. Any tips on that?
    You should cramp your glutes very hard. It's a difficult thing to master. Most people practice a lot of easier skills before (Handstands and hollow body holds/rocks) before learning the Planche so it's second nature to them. I'm a dumbass, didn't put in the time with those, and now I'm paying it with my Planche work since I'm finding I lose the position easily since it's not engrained in my mind. I just wanted you to be aware that it's problematic sometimes.

    What's most important, however, is maintaining the correct shoulder protraction. Plenty of planches, even by gymnasts, are done with a slight lower back arch. But EVERY correct Planche (and Maltese work later on) needs to have the correct shoulder protraction. That's super key. Looks like you're aware of all these points, so that's good

  6. #16
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    Nov 2016
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    Yes, my shoulder protraction feels good and looks good (at least to me) when I watch myself in videos. I'll work on the hollow. It's been on my mind lately anyways and I was hoping someone would critique my Planche form so thanks for the detailed feedback!

  7. #17
    306pelusa is offline Senior Member
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    Quote Originally Posted by Zachh85@gmail.com View Post
    Yes, my shoulder protraction feels good and looks good (at least to me) when I watch myself in videos. I'll work on the hollow. It's been on my mind lately anyways and I was hoping someone would critique my Planche form so thanks for the detailed feedback!
    I think you probably want something looking more like this:
    https://www.youtube.com/watch?v=8F-Gqd8Khlo

    If you skip to minute 1:00 and 2:55, you can see Ryan demonstrate a similar protraction:
    https://www.youtube.com/watch?v=8mnNpNZ88Oo

    Maybe I'm not good with spotting it from the video, so if you are protracting like that, disregard my feedback. They just looked neutral to me so I wanted to point it out. It comes from a good place. Take it from someone who did planche work without knowing these fundamental details, and now is spending a lot of time refining them. Good luck man!

  8. #18
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    Yeah, that back position looks much more rounded (that's the best word I can think of) than mine, but my shoulders feel so tightly pressed down and back that I can't imagine getting any more protraction than I already do. That said, I'll get in front of a mirror and work on it some more. It'll be something good to work on during my rest days. I feel like the protraction and hollow position are closely tied together and I'm hoping once I figure it out it will just click. Thanks for the links!

  9. #19
    306pelusa is offline Senior Member
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    Quote Originally Posted by Zachh85@gmail.com View Post
    That said, I'll get in front of a mirror and work on it some more. It'll be something good to work on during my rest days. I feel like the protraction and hollow position are closely tied together and I'm hoping once I figure it out it will just click. Thanks for the links!
    That's a terrific idea. Use a mirror, and note how much you can actually round your back. Then do it at the top of a Push-up (you should have no problem doing it here since it's not a difficult exercise). You might surprise yourself and find you have quite a bit more protraction left. Or maybe not hehe. Worth a try!

  10. #20
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    Nov 2016
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    Workout 14

    In this workout I use 54.8 lbs of assistance with elastic bands. Sets of one arm chin are 4,4,3,3 reps and sets of planche are 12,12,9,9 seconds.

    https://youtu.be/9vlVQD_YCsc

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