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Straddle Planche
Elite

Straddle Planche

Progress toward full planche with this wide-leg variation. Reduces leverage while maintaining the horizontal position.

1-2 years (after tuck planche)

Focus Areas

Strength Gymnastics Shoulders Chest Core Arms

Prerequisites

Solid 15+ second tuck planche
Good straddle flexibility
Exceptional pushing strength
Years of planche training

The straddle planche represents a crucial progression between tuck and full planche, with legs spread wide to reduce the leverage demands while maintaining the horizontal body position. This variation still requires exceptional straight-arm strength and shoulder stability but makes the skill more achievable than the full planche. The wider leg position shortens the lever arm while teaching the body positioning for advanced planche work.

At Beyond Movement, straddle planche development follows months of tuck planche consolidation. The transition demands not only increased strength but also the flexibility to achieve a wide straddle position while maintaining proper alignment. We emphasize patience in this progression, as rushing often leads to form breakdown or injury. The straddle planche serves as both a strength builder and a significant achievement in its own right.

Straddle planche training develops unique strength patterns that enhance all pushing movements. The position requires exceptional anterior deltoid and bicep strength at full extension, creating resilient joints when progressed properly. The skill also demands significant hip flexibility, making it an exercise that combines strength and mobility in a functional pattern.

Prerequisites

Master these skills first:

  • Solid 15+ second tuck planche
  • Good straddle flexibility
  • Exceptional pushing strength
  • Years of planche training
  • Strong injury prevention habits

Common Mistakes

Avoid these errors:

  • Insufficient straddle width

    Instead: Wider reduces difficulty

  • Piked hips

    Instead: Maintain horizontal line

  • Bent arms

    Instead: Keep completely locked

  • Poor protraction

    Instead: Push tall through shoulders

  • Rushing to full planche

    Instead: Master this thoroughly

Related Skills

Foundation

straddle-flexibility

Wide straddle range allows for better leverage

Coming Soon

Foundation

planche-push-ups

Dynamic strength supports static hold development

Coming Soon

Progression

Planche

The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.

Elite
2-4 years

Progression

straddle-planche-push-ups

Dynamic movement from straddle planche position

Coming Soon

Progression

planche-presses

Transition between planche and handstand positions

Coming Soon

Ready to Master Straddle Planche?

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