would you give like a brief introduction of what the pledge is so the planche is supporting the
body on the hands with straight arms in a horizontal chest down position think of a
push-up position with your feet just hovering above the ground what muscles specifically or
muscle groups are used with the player check size primary muscles working in the planche are the
shoulder flexors your shoulders need to be able to generate enough Force to keep your body off
the ground stop your shoulders from extending and moving back towards that dip position your
anterior deltoid your clothing Keel ahead of your pecs the long head of your biceps but your long
head of biceps crosses your shoulder joint and works as a shoulder flexor especially in
supinated positions and everyone listening that is the secret behind sign monsters incredible biceps
it's not from his uh pulling prowess it's from the those play arch gains moving down the chain
in the full planche we need to be able to keep our body extended and the way we do that in this chest
down horizontal position is with our posterior chain muscles so with our back stances our hip
extensors so our erector spiny muscles our glutes what's the best way for people to start in terms
of the basic progressions so a tuck planche is probably accessible to quite strong individuals
have a very good foundation so people who can do a lot of push-ups have done some sort of basic
body weight training things like l-sits they may be able to do a tuck planche on the floor but I
would say more commonly especially for people who don't have a foundation in calisthenics a
tuck plant isn't accessible and you can regress that further by doing things like a plant lean
or a pseudo planche it's sometimes referred to so what that is is starting in a push-up position and
just leaning your shoulders in front of your hands what that's going to do is force you to flex your
shoulders isometrically to stop you from falling on your face which simulates the the action used
in a planche and the further you lean the harder it gets so that's a great way to progress towards
the tuck plant or build shoulder strength towards that you can also work on the constituent muscles
that are used in the plant some scapula depression and some scapular protraction to lift the body as
high as possible so you can work on those with things like scapular dips or scapular push-ups
tuck clanch also requires pretty good compression from the ABS and hip flexors so you can do things
like tuck sit lifts hanging leg lifts l-sits they'll all help build that strength and doing
things like elevated tuck planche holds provides the best path to unlocking the tuck planche if
you try to do a tuck planche on the floor and you can't lift your feet off the ground very
common what you can do is lift your hands or raise your hands a certain level to make that movement
accessible so you might put a yoga block under each hand with that you might be able to just get
your feet and your knees off the ground and hold that for 15 seconds as you get stronger reduce
the height to say a couple of phone books until you can do the movement on the floor this makes
the movement accessible to anybody who can hold the top position of a dip let's just go back to
planche 101 sure go for it so with weight training you progress the difficulty by increasing weight
with the planche you're not changing the amount of weight you lift you're always lifting your
body weight but you're increasing the intensity by manipulating a lever arm or manipulating torque
so a good analogy for this is if you think about holding a stick with a weight on it and putting
the weight right at your hand that would be fairly easy to hold as you move the weight further and
further down the stick away from your hand the torque increases although the weight hasn't
increased and it's harder to hold that stick horizontal so the planche has the same principles
as that to increase the intensity so you start with Tucker positions once they're accessible and
then you progress through longer lever arms until you reach the full planche and a tuck planche on
the floor so just being able to get your feet off the ground isn't actually a 90 degree position if
you look at a tuck planche the first level of a tuck clench feet just off the ground you know an
inch off the ground your your body is going to be angled your hips will be below your shoulders
so that's going to be easier than holding it horizontal but then to keep it objective to
be able to monitor it measure it and manipulate it as you work towards the horizontal tuck plant
where your hips and shoulders are Level now you put a yoga block under your knees you have to now
hold the tuck planche with your legs just above the yoga block they're not allowed to touch it
so this increases the intensity because it's moving you closer to 90 degrees then once you can
hold the tuck planche with the hips and shoulders level then you can start working through longer
lever arms Advanced tuck straddle full that's a really interesting observation I've actually never
heard anyone break it down like that but change in intensity between a tuck with your legs just
off the ground and the tuck with your hips and shoulders level is pretty drastic what would you
say is the universal form that people should be applying for plant relate exercise I like
to turn my hands to the side so hands shoulder width apart to allow you to lean forward without
putting stress on your wrist so if your fingers are facing forward you're going to jam up the
back of your wrists it'll be quite painful you can get an injury especially with the amount
of volume you have to do to achieve the planche alternatively you can use parallettes okay elbow
crease is facing forward so externally rotate the shoulders to make your elbow creases point forward
you want to be protracting or pushing tall through the shoulder blades so you want to lift your body
as high as you can offer when I say protracting I mean through the shoulder blades and not the
spine so a lot of a lot of times you see plants you might see people have this kind of Hunchback
posture I I would rather keep a perfectly straight spine and just isolate that to the shoulder blades
and then moving down the chain you want to have basically a straight body from your shoulders to
your toes head in a neutral position or looking forward if you look at any of the top guys doing
planche you'll see very rarely that they have a perfectly flat lower back so I like to have the
intention of a posterior pelvic tilt but set the standard of a neutral lumbar spine no more Arch
than you have it at neutral if you try a reverse hyper exercise extending your hips Against Gravity
it's very difficult to do that and achieve a straight line posture with a perfectly flat lower
back how and why would you use bands for people trying plants bands are something that often get
used because they seem Technical and they're a bit of fun bands aren't essential I think
they're a great tool to use to help you bridge the gap between levels so you can absolutely achieve
a planche without bands you can hold the tuck planche for 30 seconds you can't hold the advanced
type at all how do I bridge that Gap well one really good way to bridge that Gap is to move to
the advanced tuck with assistance from a band that gives you an objective amount of assistance every
time it's much better than you or myself spotting that person and you build capacity with the band
you use thinner bands as you get stronger until you can hold the advanced tuck unassisted use the
same approach to move to straddle and to fall if you're bored training training the straddle
plant I just want to feel the full planche you can throw a band on that can give you some extra
motivation help you approach your training with an increased intensity some more Drive which can
be really useful for strength gains the planche progressions in order also the pseudo flash lean
what would you recommend is that one is better than the other because I've heard some people
say you only need to do the pledge progressions tuck Advanced all the way to full or some people
recommend because the play arch is about getting your hands underneath your center
of mass just doing your pseudo pledge lens is going to be a good way to progress you don't
have to pick one or the other so I would say the best option is probably to do your tuck
clanch holds your straddle planche holds working at whatever intensity you can and then supplement
that with some extra volume of planche leans so you look at a bodybuilder training chest in the
gym they don't go in and they don't argue about should I do bench press or should I do flies I'm
sure they do argue but but you know it's not you won't you can only do bench press or you can only
do flies you can you can do both a general rule is exercise order should reflect your goals the
most important exercises should be done early in the session when you're fresh when did you start
training the planche for the first time and how long did it take you to get to straddle planche
I kind of had a background some sort of planche exercises through breakdancing it probably took me
about two years to achieve the planche to achieve the full planche so if you have a very good base
of strength you're really good at dips pull ups l-sits standard body weight strength about a year
for the straddle clench two to three years for the full planche is probably a good estimation
do you notice a difference with people that have a base compared to those that don't in
terms of time frames for plants absolutely so I think if you can't do pull-ups and although
pull-ups are completely unrelated to the planche they're different muscles opposing muscles I've
never seen somebody who can hold a plant who can't do pull-ups so having a general base
of strength is is really useful the more muscle mass you have in the relevant muscles is is going
to be increase your potential towards the plant however it all comes down to specificity even if
you can anterior dumbbell raise a great deal of weight your if you're world class in that if you
don't do specific planche training you're probably not going to be able to do the clench what would
you say is the most important thing that people could leave with from your perspective consist
especially as a beginner when you're trying to chase every skill I want the front lever the
planche the one I pull up the handstand push-up the 90 degree push-up you can spend a little
bit of time training this a little bit of time training that that doesn't give your body the
best conditions to adapt and to get stronger with a particular set of exercises so stay consistent
I like to to stick with exercises for a certain period of time so say eight weeks or so to allow
the bodytalk to progress and allow you to overload with those exercises give the body a chance to
adapt as long as you're progressing you can keep that program do that indefinitely ride the wave if
you stop progressing if you lose motivation your goals change then you can change up your program
but I think keep it simple focus on a few things at a time and stay consistent perfect Awesome Man
based on today's video did you learn something new are you going to change the way you train
Carl snakes now or into the Future Let's have a discussion in the comments section otherwise
go to fitnessfaqs.com for the best calisthenics workout programs and I'll see you all very soon