Movement overview

The Full Planche is an advanced bodyweight exercise that requires significant strength, balance, and coordination. It involves holding your body parallel to the ground, supported only by your hands, with your arms straight and your legs extended behind you. This exercise primarily targets the shoulders, chest, core, and lower back.

Step-by-step cues

1. Begin in a plank position with your hands shoulder-width apart and fingers pointing forward.
2. Engage your core and glutes to keep your body in a straight line.
3. Shift your weight forward onto your hands while keeping your arms straight.
4. Lift your feet off the ground by engaging your core and lower back muscles.
5. Maintain a parallel position to the ground with your legs fully extended.
6. Hold the position for as long as possible while maintaining form.
7. To exit, slowly lower your feet back to the ground and return to a plank position.

Technical tips

• Ensure that your wrists are warmed up before attempting the Full Planche to prevent injury.
• Start with progressions such as the tuck planche or straddle planche to build strength gradually.
• Focus on keeping your arms straight and locked throughout the exercise for stability.
• Engage your core and glutes consistently to maintain a straight body line.
• Practice regularly to improve balance and muscle endurance required for holding the position.
• Consider using parallettes for better wrist comfort and increased leverage.