Full Planche
These notes combine advice from 24 reviewed passages across 17 workouts.
Overview
Section titled “Overview”Full planche is the legs-together form of the planche and is harder than the legs-apart straddle planche. The hold demands rigid tension through the whole body together with strong shoulders and upper body. Planche work can also develop the shoulders and scapular area. [1] [2] [14] [20]
Position and tension
Section titled “Position and tension”Squeeze the hips and knees and keep the entire body tense throughout the hold. If an area becomes loose, the body descends and the position is lost. [1]
In the described hand setup, point the hands sideways or at roughly 45 degrees. Pointing them straight requires a farther forward position and more flexibility. Pointing them backward creates a different load. [4]
Progression
Section titled “Progression”Build the skill through tuck, advanced tuck, straddle, and then full planche. Develop the initial tuck hold toward about ten seconds before moving on. [1] [5] [9] [10] [12]
A tuck planche requires the body to move forward. Remaining upright on parallettes while only lifting the tucked legs does not produce the same position. [9]
One expanded progression adds a variation called wolf between advanced tuck and straddle. It serves as an additional intermediate stage within the longer sequence. [3]
Treat straddle planche as a substantial goal in its own right. The transition from straddle to full is especially large and requires considerable extra work and distinct technique. [5] [15]
Body proportions
Section titled “Body proportions”Greater height and longer legs can make full planche more difficult, and even three or four centimeters of height may affect the challenge. Greater leg mass can also make full and straddle planches harder, especially when muscular legs place more weight behind the balance point. [6] [14] [18]
Practice methods
Section titled “Practice methods”When full planche is a priority, practice it frequently outside coached sessions. Focused repetition can help establish the technique and improve ability and form specific to the skill. [13] [16]
Parallettes make progression easier because they raise the body from the floor. This can make them useful while learning the earlier positions. [11]
In the specific weighted drill described, roughly 7 to 10 kilograms was sufficient for the current progression and straddle work. Loads of 20 to 30 kilograms were associated with full-planche training. [7]
After mastering the preceding assisted drill, gradually reduce the support carried by the feet. Move to attempts against a straight wall, work on pushing away from the wall, and then continue into straddle-planche practice. [17]
When planche-oriented push-ups use the maximum possible forward shoulder position, reduce the target from 20 to 10 repetitions. The prescribed arrangement was five sets of two. [19]
Routine planning
Section titled “Routine planning”Choose routine elements according to the time available to polish them. In the planning example, a full planche estimated to require two years was replaced by a handstand element estimated at six months. [8]
Sources
Section titled “Sources”1. 2024-01-09, 4946.0-4982.4s
Workout: workout:2024-01-09
Passage: passage:2024-01-09:002190-002193
2. 2024-01-22, 520.8-528.4s
Workout: workout:2024-01-22
Passage: passage:2024-01-22:000180-000183
3. 2024-01-22, 4341.7-4370.5s
Workout: workout:2024-01-22
Passage: passage:2024-01-22:001427-001428
4. 2024-03-01, 5403.7-5421.7s
Workout: workout:2024-03-01
Passage: passage:2024-03-01:001835-001844
5. 2024-03-01, 6747.4-6775.0s
Workout: workout:2024-03-01
Passage: passage:2024-03-01:002412-002424
6. 2024-03-01, 6799.8-6822.0s
Workout: workout:2024-03-01
Passage: passage:2024-03-01:002436-002445
7. 2024-04-25, 2203.4-2215.3s
Workout: workout:2024-04-25
Passage: passage:2024-04-25:000740-000743
8. 2024-04-25, 5735.0-5757.6s
Workout: workout:2024-04-25
Passage: passage:2024-04-25:002170-002180
9. 2024-08-04, 1605.8-1643.4s
Workout: workout:2024-08-04-the-bar
Passage: passage:2024-08-04-the-bar:000596-000608
10. 2024-10-08, 2150.9-2164.2s
Workout: workout:2024-10-08
Passage: passage:2024-10-08:000683-000691
11. 2024-10-08, 2232.2-2249.2s
Workout: workout:2024-10-08
Passage: passage:2024-10-08:000727-000729
12. 2024-12-27, 1452.9-1460.2s
Workout: workout:2024-12-27
Passage: passage:2024-12-27:000445-000449
13. 2025-01-02, 3584.9-3607.2s
Workout: workout:2025-01-02
Passage: passage:2025-01-02:001101-001105
14. 2025-01-02, 3608.7-3626.0s
Workout: workout:2025-01-02
Passage: passage:2025-01-02:001108-001114
15. 2025-01-29, 2202.6-2215.0s
Workout: workout:2025-01-29
Passage: passage:2025-01-29:000836-000842
16. 2025-02-06, 4679.9-4696.4s
Workout: workout:2025-02-06
Passage: passage:2025-02-06:001612-001619
17. 2025-03-25, 3740.7-3756.9s
Workout: workout:2025-03-25
Passage: passage:2025-03-25:001181-001186
18. 2025-03-25, 3886.5-3917.2s
Workout: workout:2025-03-25
Passage: passage:2025-03-25:001245-001247
19. 2025-07-26, 4175.0-4198.9s
Workout: workout:2025-07-26
Passage: passage:2025-07-26:000876-000885
20. 2025-12-18, 3163.4-3195.1s
Workout: workout:2025-12-18-slow-muscle-up-6-1
Passage: passage:2025-12-18-slow-muscle-up-6-1:000660-000672