
Planche Lean
Build the foundation for planche training with this essential progression. Develop straight-arm strength and the forward lean crucial for advanced skills.
Focus Areas
Prerequisites

Planche Lean
Build the foundation for planche training with this essential progression. Develop straight-arm strength and the forward lean crucial for advanced skills.
Prerequisites
The planche lean serves as the gateway to planche training, teaching the forward shoulder position and straight-arm strength essential for this elite skill. This progression involves leaning forward with hands on the ground, shifting weight forward while maintaining straight arms and protracted shoulders. The exercise builds specific strength while conditioning the joints for advanced planche work.
Beyond Movement introduces planche leans early in the planche journey, recognising their role in developing both strength and understanding of proper positioning. The progression from minimal lean to extreme forward positions creates measurable milestones while building the bicep and shoulder strength unique to planche training. Proper form emphasis prevents the injuries common when rushing this foundational work.
Planche lean development offers benefits beyond planche progression. The straight-arm strength developed enhances all pushing movements, while the shoulder protraction and control improve overall stability. The exercise also serves as an excellent diagnostic tool, revealing limitations in wrist mobility, shoulder strength, or core control that must be addressed for safe progression.
Prerequisites
Master these skills first:
- 60+ second hollow body hold
- 30+ push-ups with perfect form
- Good wrist mobility
- Understanding of protraction
- No wrist or shoulder injuries
Common Mistakes
Avoid these errors:
-
Bent arms
Instead: Maintain locked elbows throughout
-
Insufficient protraction
Instead: Push tall through shoulders
-
Arched back
Instead: Maintain hollow body position
-
Hands too wide
Instead: Use shoulder-width placement
-
Progressing too quickly
Instead: Build gradually over months
Related Skills
Foundation
Hollow Body Hold
The fundamental core position for all gymnastics movements. Master this to unlock handstands, levers, and advanced skills.
Progression
Pseudo Planche Push-Ups
Build planche-specific strength with this advanced push-up variation. The forward lean develops the unique demands of horizontal pushing.
Progression
band-assisted-planche
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