Skills
Complete guide to the Straddle Planche
If you are struggling to master the Straddle Planche, this guide is made for you. Whether you are an enthusiast looking to progress or a beginner in calisthenics aspiring to learn this skill, here is what this guide covers: common mistakes to avoid, the key elements for your first straddle planche, and the best training methods.
Prerequisites for the Straddle Planche
An iconic skill in street workout and an impressive gymnastics movement, the straddle planche is an advanced strength exercise based on muscular strength and endurance.
To execute it correctly, you need good overall fitness, particularly solid musculature in the arms, shoulders, upper body and core.
1. Master pull-ups
Whether classic or pronated, pull-ups work the back, bicep and shoulder muscles. This exercise strengthens the back muscles, which is crucial for maintaining good balance and correct posture.
2. Hold the tuck planche for at least 10 seconds
The tuck planche allows your muscles and entire body to get accustomed to these gymnastics positions. This is a non-negotiable stepping stone.
3. Master the handstand
Knowing how to perform a good handstand is a valuable asset for learning this skill. You will strengthen your elbows and learn to position them in the right direction.
4. Have strong and flexible wrists
The last and important prerequisite for mastering the straddle planche. This is essential so that your wrists do not limit your performance.
5 progression exercises towards the Straddle Planche
Planche Lean
We start the progression training with the planche lean! It is the ideal exercise for your body to gradually get used to this position:
- Place your hands on the floor keeping your body straight
- Lean forward without bending your arms
- Protract your scapulae by pushing them upward
- To add difficulty, lean a little further forward
- Hold this posture for 15 seconds minimum
Pseudo Push-ups
Different from the classic form, they consist of leaning forward to do push-ups. Make sure your scapulae are protracted as much as possible. Goal: 3 sets of 10 repetitions.
Tuck Planche
You must always keep your arms straight and elbows turned inward. Make sure your scapulae are pushed upward. Goal: 15-20 seconds. Check our full tuck planche guide for more details.
Frog Planche
The goal is to get closer to the straddle planche. Open your hips by moving your knees away from your body without leaving the frog position. Goal: 15-20 seconds with elbows always turned inward.
Band-assisted Straddle Planche
The final exercise to unlock the straddle planche. Use resistance bands:
- Attach the resistance band to a support, at hip level
- Position your hands on the floor
- Lean back and open your hips, pointing your feet outward
- Slowly lean forward while keeping your arms straight
- Hold this position for 15 seconds
8-week Straddle Planche training program
Weeks 1-2: Foundations
| Day | Exercise | Volume |
|---|---|---|
| Monday | Planche Lean | 5 x 15s |
| Tuesday | Pseudo Push-ups | 4 x 8 reps |
| Wednesday | Rest | - |
| Thursday | Planche Lean + Pseudo Push-ups | 3 x 20s + 3 x 8 |
| Friday | Dips + Pull-ups | 4 x 8 each |
| Saturday | Tuck Planche | 5 x 10s |
| Sunday | Rest | - |
Weeks 3-4: Tuck Consolidation
- Tuck Planche: 5 x 15-20s
- Pseudo Push-ups: 4 x 10 reps
- Advanced Planche Lean (hands at hip level): 5 x 15s
Weeks 5-6: Frog Transition
- Frog Planche: 5 x 10-15s
- Tuck Planche: 3 x 20s
- Supplementary: L-sit 4 x 15s
Weeks 7-8: Assisted Straddle
- Band-assisted Straddle Planche: 5 x 10-15s
- Frog Planche: 3 x 20s
- Test without band: short attempts (3-5s)
Success indicator: You have mastered the Straddle Planche when you can hold 10 seconds without assistance with perfect form.
How to correctly perform the Straddle Planche
Before starting, perform some stretches and warm up the key body parts like the wrists, elbows and shoulders.
The 4 steps
- Starting position: Get into a push-up position with your hands directly under your shoulders.
- Spread: Begin to slowly spread your legs apart into a straddle.
- Elevation: Brace your abs and progressively lift your feet off the ground while seeking balance on your hands.
- Alignment: Your body must be aligned from head to heels. Hold the position for 8-10 seconds while maintaining control.
Common mistakes to avoid
Arched back
The most common mistake. When you feel fatigue in your abs, the hips lose balance and the back is no longer aligned with the rest of the body. This can cause lower back pain.
Lack of shoulder engagement
If your body shakes or you can no longer breathe properly after about ten seconds, it is probably because your shoulders are rounded, deforming your posture.
Lack of focus
Stare at the floor while executing this skill to maintain your posture and stay focused. The key is to keep your body aligned from head to heels.
What comes after the Straddle Planche?
Once the Straddle Planche is mastered (10 clean seconds), progress towards:
The Straddle Planche is an intermediate step towards the Full Planche. Do not rush the process and respect the progressions.
Related guides: Tuck Planche, Full Planche, Handstand, Frog Stand, Resistance Bands, Parallettes.