Overview
The Straddle Planche is an advanced bodyweight exercise that demonstrates extreme core strength, shoulder stability, and total body control. It involves suspending your body parallel to the ground, supported only by your hands, while your legs are spread wide apart in a straddle position. It is popular in calisthenics, gymnastics, and street workout routines, requiring months or years of consistent training to achieve.
How to perform Straddle Planche
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Start in a push-up position with hands slightly turned outward for wrist comfort.
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Lean your body forward while contracting your glutes, core, and quads.
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Gradually lift your feet off the floor as you extend your legs outward into a wide straddle.
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Maintain a straight line from shoulders to feet while balancing your body horizontally.
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Hold the position for as long as possible with control, then return to start.
Tips for Proper Form
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Keep your arms fully locked to prevent elbow strain.
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Protract your shoulder blades by pushing the floor away.
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Engage your entire core to avoid sagging at the hips.
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Focus on slow breathing to maintain control and balance.
Common Mistakes
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Bending the elbows and not maintaining arm lockout
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Letting the hips drop below shoulder level
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Arching the lower back due to weak core activation
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Relying on momentum to get into the position instead of control
Benefits of the Straddle Planche
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Enhances Core Strength: This movement targets deep core stabilizers by requiring total midline control.
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Builds Shoulder and Scapular Stability: The isometric hold strengthens shoulder joints and stabilizer muscles.
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Develops Advanced Body Awareness: Holding your body in midair promotes proprioception and neuromuscular coordination.
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Improves Arm and Wrist Strength: The pressure placed on straight arms and wrists helps build resilience and strength.
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Elevates Calisthenics Skill Mastery: Mastering the straddle planche is a major milestone in bodyweight training progression.
How to Incorporate Into Your Routine
Integrate the Straddle Planche into your skill or strength days. Start with planche leans, tuck planches, and straddle holds using parallettes or resistance bands. Train 2 to 3 times per week, prioritizing quality over volume. Focus on holds, negatives, and partial progressions to safely build endurance and strength.
Straddle Planche Muscles Worked
