Full planche
The full planche is a horizontal hold on straight arms, with your legs together and straight and your body held only by your hands. It is one of the hardest holds in calisthenics. Your shoulders, chest and abs work hardest, while your biceps, forearms, glutes and quads assist. It often takes years of steady training, with plenty of rest for your elbows and wrists. Work through the Straddle planche first. Warm up well and end every hold as soon as your body line breaks.
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How to do it
- Place your hands on the floor or parallettes beside your hips, arms straight.
- Lean your shoulders far forward and lift your feet.
- Bring your legs together and straight until your body is horizontal.
- Hold the line and end the hold as soon as it breaks.
Form tips
- Hands beside your hips, arms straight, shoulders forward.
- Legs together and straight, body horizontal.
- End the hold as soon as your line breaks.
Common mistake
- Arching your back and letting your hips sag out of line.