Planche Hunt
Build the pushing strength that leads to the planche.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A road to the planche, mixing specific holds, pseudo planche push-ups and core work. The path toward one of the hardest skills in street workout.
The circuit (5 rounds)
1 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
How to do the planche
The planche (full planche) means holding your body horizontal above the floor, supported only by your hands, arms straight. It is one of the hardest skills in street workout: it takes exceptional shoulder strength and core control.
Execution
- Place your hands on the floor or on parallettes, fingers turned slightly outwards.
- With locked arms, lean your shoulders well forward of your hands.
- Push the floor away, round your upper back slightly (protracted shoulder blades) and lift your feet.
- Keep the body straight from shoulders to feet.
Common mistakes
- Bending the elbows: the planche is held with straight arms.
- Not leaning the shoulders far enough forward.
- Neglecting the wrists, which take a lot of stress: warm them up every session.
Progression
Planche lean, frog stand, tuck planche, advanced tuck, straddle, then the full planche. Pseudo planche push ups, hands turned towards the hips, build the specific strength. Expect several months, even years, for the full version.
Frequently asked questions
How long does it take to get the planche?
The tuck planche comes in a few months with regular work. The full planche often takes two to five years of practice.
What is the tuck planche?
An intermediate version where the knees are pulled towards the chest, which shortens the lever and makes the position much easier to hold.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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