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Part: Training Your Skills
1. Watch professional planche videos. Carefully observing how professional gymnasts planche should give you inspiration and guidance on how to execute one. Keep an eye out for the particular motion and stance in which the professionals execute their planche. Having a firm visual reference will help you figure out the specifics yourself.
It may look very easy when professionals planche, but it is, in fact, an extremely difficult process. Even professional gymnasts may take years to properly figure it out.
2. Work up to a planche using progressions. Because a full planche is such a difficult process, it's a good idea to train yourself up with considerably easier positions first. Although even the most basic planche is quite difficult to pull off, it's a more achievable goal for someone starting out. You should be able to hold each of these moves for at least 30 seconds before you try the next step in the process.
Planching takes at least six months from the start of your training to being able to capably pull it off. You should keep this in mind and aim to be patient with your progressions.
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3. Push yourself up with a tucked planche. Using gymnastics bars planted on the ground, push yourself up. However, unlike a regular planche where your legs would be extended, keep your legs tucked in under your body. This will reduce the amount of strength and balance required to hold the planche.
When you're comfortable with a tucked planche, an advanced tucked planche will push your limits. An advanced tucked planche differs from a regular tucked planche because your legs are extended in an L-shape at the knee. This should increase the difficulty, both in terms of strength and balance.
Tucked planches are easier because the weight is more situated towards the area you're lifting from.
4. Planche with one leg. A one-legged planche gets you accustomed to extending your legs completely without taking on the full weight of them. As you push yourself upward, extend one leg outward while keeping the other tucked, as with a tucked planche.
You should alternate between legs. This will strengthen the two sides of your body and make them both ready for a full-blown planche.
5. Do a straddled planche. A straddled planche differs from the full planche in that both of your legs will be spread. Although you'll have the full body extension of a planche, the distribution of weight will be a bit easier to handle.
Once you're able to consistently pull off straddled planches, you should be ready for a full-blown planche.
6. Attempt planche pushups. When you've mastered this elite exercise, kick it up a notch by doing pushups. In the planche position, bend your arms at the elbows to lower your body to the ground, then straighten your arms to come back up. Keep your torso, legs, and toes in a straight line parallel to the ground the whole time.
In this part, we unpacked how to train skim. I hope it was interesting to learn something about it.
Artemus Vazhui