Are you looking for a challenging exercise to add to your calisthenics routine? Look no further than the Planche Lean. This exercise is a key movement that can help you achieve the coveted Planche position, a challenging and impressive feat that requires a great deal of upper body strength and core stability.
In this article, we’ll cover everything you need to know about the Planche Lean. We’ll explain what the exercise is, how to perform it properly, and why it’s sometimes referred to as the Pseudo Planche. We’ll also discuss the benefits of adding this exercise to your training regimen and how it can help you reach your calisthenics goals.
So let’s get started and take a closer look at the Planche Lean. By the end of this article, you’ll have a solid understanding of this foundational exercise and be ready to incorporate it into your workout routine.
What is the Planche Lean?
The Planche Lean is a foundational exercise in calisthenics that involves holding the body in a horizontal position with the feet off the floor and the hands planted firmly on the ground. It is a key movement that can help you build the strength and stability necessary to perform the full Planche position.
To perform the Planche Lean, start in a push-up position with the hands slightly wider than shoulder-width apart. Slowly shift your weight forward until your shoulders are in front of your hands and your feet lift off the ground. Keep your body straight and engage your core and upper body muscles to hold the position for a few seconds before releasing and returning to the starting position.
The Planche Lean works several major muscle groups, including the shoulders, chest, upper back, and core. It also engages the triceps and wrists, helping to increase overall upper body strength and stability.
Sometimes the Planche Lean is referred to as the Pseudo Planche, and for good reason. While it is not the full Planche position, it is a stepping stone towards achieving it. By mastering the Planche Lean, you will be building the foundational strength and stability needed to progress towards the full Planche, which requires a high level of strength, balance, and control.
In the next section, we’ll cover how to perform the Planche Lean properly, so you can start working on this challenging exercise and begin your journey towards achieving the Planche position.
How to Perform the Planche Lean
Performing the Planche Lean may look easy, but it’s actually quite challenging. It requires a lot of strength, stability, and proper technique. Follow these step-by-step instructions to perform the exercise correctly:
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Slowly shift your weight forward and engage your core, bringing your shoulders in front of your hands.
- Keep your elbows straight and your body straight and rigid, like a plank.
- Hold the position for a few seconds before releasing and returning to the starting position.
It’s important to maintain proper form throughout the exercise. Keep your core engaged and your body straight, avoiding any sagging in the hips or lower back. Keep your elbows straight and your shoulders actively protracted and depressed.
If you’re just starting out with the Planche Lean, you may find the exercise to be too challenging at first. You can modify the exercise by performing it with your feet on the ground, gradually shifting more of your weight onto your hands as you build strength and stability.
For those who find the Planche Lean too easy, you can increase the difficulty by trying variations such as the Tuck Planche or the Advanced Tuck Planche. These variations involve bringing your knees towards your chest and holding the position, which increases the demand on your core and upper body muscles.
By following these tips and modifications, you can tailor the Planche Lean to your current fitness level and gradually build the strength and stability needed to progress towards the full Planche position.
Progressions for the Planche Lean
The Planche Lean is a challenging exercise that requires significant upper body strength and stability. As you become more comfortable with the exercise and develop greater strength, you can progress to more advanced variations to continue challenging your muscles and making progress towards the full Planche position. Here are some Planche Lean progressions to try:
- Pseudo Planche Lean: The Pseudo Planche Lean is a slightly more advanced variation of the Planche Lean that involves shifting your weight further forward and increasing the angle between your torso and the ground. To perform the Pseudo Planche Lean, simply shift your weight forward until your shoulders are slightly in front of your hands and your feet are lifted slightly off the ground.
- Planche Lean Hold: The Planche Lean Hold is a static hold variation of the Planche Lean that involves holding the proper form for an extended period of time. To perform the Planche Lean Hold, hold the proper form of the Planche Lean for a set amount of time, starting with 5-10 seconds and gradually increasing the duration over time.
- Planche Lean Push Ups: Planche Lean Push Ups are a challenging variation of the Planche Lean that involves performing a push up from the proper Planche Lean position. To perform a Planche Lean Push Up, start in the proper Planche Lean position, then lower your body towards the ground and push back up to the starting position.
- Tuck Planche Lean: The Tuck Planche Lean is an advanced variation of the Planche Lean that involves bringing your legs and hips closer to your chest, increasing the amount of weight you are supporting with your arms. To perform the Tuck Planche Lean, start in the proper Planche Lean position, then tuck your knees towards your chest, keeping your feet off the ground.
Remember to focus on proper form and gradually progress through these variations as you develop greater strength and stability. With consistent training and dedication, you can make progress towards the full Planche position and achieve your strength and fitness goals.
Tips to Progress Faster in Pseudo Planche
If you’re looking to progress quickly in your Planche Lean training, there are a few tips and strategies you can use to optimize your progress and build the necessary strength and stability. Here are some tips to help you progress faster:
- Consistency is key: To see significant progress in your Planche Lean, it’s important to consistently practice the exercise and its progressions. Aim to train at least 2-3 times per week, gradually increasing the volume and intensity of your workouts over time.
- Strengthen your core: The Planche Lean requires significant core strength and stability. Incorporate exercises such as planks, hollow holds, and leg raises into your training routine to strengthen your core muscles and improve your overall stability.
- Train your wrists and forearms: The Planche Lean places a significant demand on your wrists and forearms, so it’s important to gradually build strength and stability in these areas. Incorporate exercises such as wrist curls, forearm planks, and handstand holds to strengthen your wrists and forearms and reduce your risk of injury.
- Proper form is key: To achieve the full Planche position safely and effectively, it’s important to maintain proper form and technique throughout your training. Focus on maintaining a straight and rigid posture, engaging your core and upper body muscles, and keeping your elbows locked out.
- Work with a coach or spotter: If you’re struggling to make progress or maintain proper form, consider working with a coach or spotter who can provide guidance, feedback, and assistance with difficult progressions.
Remember that progressing in the Planche Lean takes time and patience. Focus on gradual progress and consistency in your training, and celebrate small victories along the way. With dedication and hard work, you can achieve the impressive feat of the full Planche position.
Common Mistakes to Avoid
While the Planche Lean is a highly effective exercise for building upper body strength and stability, it’s important to avoid common mistakes in order to maximize your progress and reduce your risk of injury. Here are some common mistakes to avoid:
- Arching your back: Arching your back during the Planche Lean can reduce the effectiveness of the exercise and increase your risk of injury. Make sure to maintain a straight and rigid posture throughout the exercise, engaging your core and upper body muscles to keep your spine in a neutral position.
- Bending your elbows: Bending your elbows during the Planche Lean can also reduce the effectiveness of the exercise and place unnecessary strain on your joints. Focus on keeping your elbows locked out and your arms straight throughout the exercise.
- Rounding your shoulders: Allowing your shoulders to round forward can reduce the engagement of your chest and triceps muscles and increase your risk of injury. Keep your shoulders back and down, and focus on maintaining a stable and rigid upper body throughout the exercise.
- Rushing through progressions: The Planche Lean requires significant strength and stability, and rushing through progressions or sacrificing proper form in order to achieve a certain variation can increase your risk of injury and slow down your progress. Focus on gradual progressions and building strength and stability in each variation before moving on to more advanced progressions.
- Neglecting rest and recovery: Planche Lean training is intense and places significant demands on your muscles and joints. Neglecting rest and recovery can increase your risk of injury and slow down your progress. Make sure to incorporate rest days into your training schedule and prioritize recovery strategies such as stretching and foam rolling.
By avoiding these common mistakes and focusing on proper form, you can maximize the benefits of the Planche Lean and achieve your strength and stability goals.
The Planche Lean is an essential exercise for anyone looking to achieve the full Planche position. By mastering the Planche Lean and its various progressions, you can develop the upper body strength, stability, and control necessary to perform the full Planche and other advanced calisthenics movements. By incorporating the Planche Lean into your workout routine and following a proper training program, you can work towards your fitness goals and achieve the strength and physique you’ve always dreamed of. So don’t hesitate to challenge yourself and push your limits – with hard work, dedication, and proper training, you can accomplish anything you set your mind to, including the coveted full Planche position!