The Fastest Route to Planche
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- เผยแพร่เมื่อ 17 ก.ย. 2024
- Tutorial for planche, one of the coolest gymnastics and calisthenics skills.
Song: Cushy - Redux
my Instagram (New): sasa.venos
Detailed and affordable planche e-book if you want to support my work: payhip.com/b/D...
Starting from next year, after two years of building a solid strength base I'm starting my planche journey and this definitely helps a lot🔥🤞💪
Good luck bro, thanks 😁
I think, that training planche specifically for 2 years would get you more, wouldn't it?
@@ltroy_swased off of my experience, yes. I started my journey 2020. 3 years later, I have achieved straddle planche. I can also do full planche with resistance bands on feet/stomach doesn’t matter which. I would recommend pseudo push ups for sure. Good luck 👍✌️ btw don’t forget to warm up wrists and stretch hips especially for straddle.
@@AE-qs9ox bro im so sorry but pls can you explain me what the hack did u do in that 3 years, and u didnt even get full planche like hooow is that possible u must be +150kg obese at the beginning for 3 years training = straddle planche. personally with no calisthenics past i did tuck to full planche in 3 months and i swear bro even 3 months felt so long i was like "aaah i'll never get the full planche i think im gonna leave it."
@@erdal2356 every expert was once a beginner. That includes Chris Heria, Andre Strong and Sandre Berg. Never forget that
Your channel is a hidden gem bro, thank you for your vids
No problem man! 😁, I enjoy making them anyway
crazy good quality man, it's simple and to the point
thanks a lot!
Great Video explaining step by step the best exercises.
It does a lot of sense how you described it. Keep up with more videos!
Thanks!
Clear video, man! HSPU and leans build significant strength. Personally, I used to do HSPU and leans with high volume. When I got into the planche, I could hold an advanced tuck for 5 seconds with good form. At this point, I increased the time of the advanced tuck and called a friend to help me hold the straddle or full position with his assistance and do some presses into HS this way.
hows it going now
Hey Bro, I also do leans and hspu(wall) since a month now, but I can only hold adv tuck for 1 sec. I was training 6 months planche before, but completly wrong and after I increased my Base strenght I want to start again.
@@lorenzaumann715 hey lorenz, some general advice here: the stronger the base, the higher your potential of learning planche is. when you do master leans and hspu, you will get advanced tuck planche for free. don't do tuck planche because it is not specific to the real planche due to the shoulder angle difference. hope this helps you, good luck and dont get injured
@@instinctness36 Hey instinctness, thanks for the advice👍🏻. I really hope I can get it for free, cause right now I can do 7 Reps hspu, but still only do a 1s adv tuck planche. Also it's a bit too late to tell me not to learn tuck planche🤣, cause I already can hold it for 25s good form
This vid should be inducted into hall of fame for planche guide 🤩
Amazing!! Thank you!
bro your planch is One of the beautiful Planche i have seen nice work!
great video bro, all the best to you in your life! I may even get your coaching!
The best and most unique tutorial i've ever found
there are better tbh
@@mrhoneybadger5539tell me some
Thank you for the amazing tutorial
Nice worked
Tq
perfect planche, nice video man
Thank you ! 😁
Very good toutorial to learn full planche 💪
masterpiece
someone suggested this to me and its helping thanks man!
Super awesome video
This video is amazing, I'll put into practice.Keep it up
Appreciate it man 🤝
1 July 2023 - starting planche journey, coming back when i complete it
did you get it?
@@artbywasif- Interested too.
I started in 1.april 2024 and almost there... now i am at bad straddle planche. I think one more month
@@zakistar did you use the same approach as an the video?
@@sanjarmirakhmedov4016 not really. I practice holding the form more. No handstandpushups. Just planche lean and tuck planche form
Amazing power bro💪🏻🔥
thanks
Best one on TH-cam
haha time will tell 😅
Thank you very much !!!!
Love your content
I started almost one month ago and I wanted this to be my first calisthenics skill... Didn't know it was that hard
Well, it was my first wish too 🤣
@@SasaVenos and? Did you learn it as one of your first skills? Or did you first learn other things?
y not start with 1 arm pullups as first skill - or one arm handstand pushups to stay more realistic XD
@@stb7479 no, it was just my first goal. I achieved human flag, backlever and handstand on the way there
@@SasaVenos oh that's cool. How long did it take you?
Great video man! subscribed 💪
Thank you 😁
It's really awesome 😎
👍 best ideas
Tysm
Best tip is to build solid strength base so that it will be easier to learn planche
Nah, specificy is King. I wasted a whole year Göttingen my millitary press and weighted dip up to bodyweight. Sure it helped a lot but it was not worth a year of distraction
@@andreakrogmann-stift1850 you sure? I mean it can take around 2 to 4 years to learn Planche with just Planche specific training how long did it took for you?
@@whoiamagain im not there yet. I Was at Bad Form addvanced tuck planche for max 10 seconds but after spending a year on weighted dips and millitary press I has very very clean advanced tuck and one leg planche took only like 2 weeks from there. Now i can hold 7 sec planche with a Band that takes 8kg away. Its been almost 2 years total now.
Amazing video man, im learning hspu rn. Repping out against the wall but still not very consistent at holding hs :/
Balance is not crucial for planche anyway, strenght is 😁💪
great video! can you give tips for scapula position like mental cue or strengthening exercise to improve the protraction? the video quality is amazing and your knowledge too
Thanks man! For scapula protraction just do everything protracted and try doing scapula pushups. Maybe i'll make a video about it
@SasaVenos q@
Need more videos on Planche Bro
Detailed Video around 20 to 30 minutes
This is really well edited ngl. If you have a convincing argument why i should follow you, answer it and you have a follower more
you could learn something about calisthenics skills if that is your niche ?🤔
thx bro.
nice job bro. I m gonna focus more on pike push ups then and on assited wall handstand pushups ^^
I just unlocked the clean front lever took me more then over a year and recently unlocked the hs just started planche these tips were extremely help full! Struggling for a few weeks for hspu I can only do them straight and I can rep it against a wall 12 times in a row. But when I try to do it clean like you do in a pike push up I lose balance I always fall back do you have any tips for that? because beside mastering more on the fl like touch and pu, sat, etc I train for planche for already a few weeks and I think hspu are a must beside all the other factors.
Thank you man, i think your flexibility might be poor, thats why you keep falling. Just do some extra strecthing. Good luck!
The problem what I've got is my lower body part is not that strong to lift up from the ground, even if my lower body lift up from the ground, my form it'll sloppy
Subscribed.
I am stuck at tuck planche and after seeing your video i tried chest to wall handstand push up but only got 3 reps but my tuck planche is 18 sec perfect hold whats should i do to get advance tuck and handstand push up
Damn you've got impeccable form man! And great simple progression to follow :D
I have one question though, I get pain in my forearm(forearm splints I think they are called) when doing planche leans and adv-tuck holds. How would you recommend dealing with this? I have tried taking breaks, but it just comes back.
Wrist, forearm dumbells exercises, doing planche and accessories on the ground (with no grip). Stretching your wrists.
Bro u also got good shoulder mobility ur hs are str8 asfuck.. tips on shoulder strech pls
Just put ur hands on the wall and try push your head trough your arms and try to go as low as possible
How much deep Hspu should I be able to do before starting to train planche? I am able to do 4 deep Hspu with chest to wall and normal chest to wall 8, so should I start training planche?
you already have strenght for it just start bro
Link to pay program doesn't work anymore
Guarden mi comentario que cuando vuelva y lo responda . Es que ya logré la full planche
The More Hspu,s a Can do The better the planche will be and easier a prefer chest to Wall Hspu because a can isolate my shoulder a bit more than free standing.
wow😊😊😊😊
insane strength. at what age did you start calisthenics?
At 13!
@@SasaVenos rare to see someone so young with your discipline bro you're inspiring a lot of people 🙏
@@abbasnadiri3031bro im also
Great Video! I'm curious to know your thoughts on pullups and dips for planche progression since I'm currently doing every exercise placed in your video except the hand stand pushups.
dips are great, pullups aren't useless either, but HSPU is the best. thanks!
@@SasaVenosif I do planche training, does it help improving my handstand and to gain hspu strength?
No, not really
@@SasaVenos Any tips for starting handstands, and more importantly finding the balance?
@@zen_end2strenghten your wrists, use your fingers to "grab" the floor. And most importantly, practice a lot of handstands
Hey man great video💪🏼 , can lifting weights help with the process?
Its more about specificity, altough lifting could make your base stronger!
now on the ground.
Hey bro really important question
If i wanna learn the skill faster or better , assuming i wont get injured should i just train it everyday or frequently. Do i stop all my workouts? Do i stop training hypertrophy and train strength? Or only train the skill
Planche training is 2-3 times a week MAX. It's too hard on the joints to do more. And of course you can keep hypertrophy exercices: PPPU, tuck planch PU, pike PU, HSPU. The moment you do more than 5 reps on these exercices, it's hypertrophy. And they are the exercices needed to strengthen the muscle chain activated during planche.
Sick content man .one question do you think ita too much to train handstand push ups as well as deep pike push ups in same session ?
test and see if you body responds well
What if I couldn't hold straddle planche with that light band even after getting adv tuck planche
well ice video i have to start learn this again after not trainning like eight month does weight dip helped yet
Weighted dip 🤝 planche
@@SasaVenos thank you man i have not practice for 8 month i get shit af maybe this video will help me
Can i progress in static and endurance training together like god set and this things or it will make static progress slow ?
You can make great progress in both at the same time imo
SHIT i started with chest on wall,thats explain why seems hard,but when i do it Mark all my shoulder like paper
Hope it will help me, thanks...
nice, handstand is way to planche, nobody believe me :D
Awesome brooo❤❤❤ its so accurate and sexy✌️✨✨
Bonjour,
Excellente vidéo comme d'habitude.
Pourrais tu faire un vidéo sur les pathologies courantes du dos en partageant les tips que tu as trouvé pour limiter la casse éventuellement ?
👌
Bonne continuation
Il n'est pas français . Essaye d'apprendre l'anglais pour mieux communiquer avec l'autre
Wish i could still practice this right now I've been doing plache pumps with the resistance band but the middle side of both my forearms are in pain from doing it so i have to let my forearms rest a while. Could i do like stretches for my wrist and forearms? Would that like help the pain go away?
I found stretches extremely helpful when i injured my wrist. Also try to prepare better for planche, injuries are common
Out of curiousity, what the goal for pike push ups? how many should we feel comfortable doing? and same with handstand push ups, how many should we be able to do comfortably to have a better foundation ?
Elevated deep Pike pushups - 20 reps
Deep handstand pushups: 5 is good
do you think doing these with weighted vests would make it faster?
Bro how much straddle planche hold before move to full? 10s solid staddle wit str8 legs (not pike) is enough?
ivgit muscle pain/fatigue doing plance based exercise. i guess plance must be using different kind of muscle that always mosltly unused
Warm up & prepare your wrists! And yes it doesnt use muscles that you usualy use in life
Hi bro, I unlocked handstand push up and pike press. Is it enough to learn planche?
Hello great bro now give us how to increase the hold from 4 sec to 10 12 or something
I have hypermobility elbow. So should i locked my elbow or just keep it straight.
Honestly depends on bad the hyperextension is, usually its not much so i would lock regardless
how many moths/years did it took to get this level?
5 years, but it doesnt need to be that long at all
To get full planche all you need is shoulder strength or we need to train core also??
No need to worry about core, worry about your pelvis and scauplar position
Are the handstand push-ups really that important?
Do you recommend dynamic exercises more than static ones ?
Yes, but statics are also great
How tall are you?
Bro how much full planche with light band before try actual full planche? Is 10s light band enough?
8-12" should be enough for a pretty decent attempt
Bro's step 2 is handstand pushups 💀
Brother i need core strength exercise not for abs visible exercise because my core is weak.. humble request 🖤
I'll make a video sure
@@SasaVenos Thanks sir 🤝🏼
how did you program your workout routine?
i can hardly remember..😅
whats ur max full planche hold?
Dont know 🤔 maybe i should try
@@SasaVenos omg so you never train planche hold? or why dont you go max?
@@erdal2356 Because max is not the best option during training
3 minutes video for 2-5 years of progressions
6 months of progressions
@@SasaVenosFr? Lets go
I have a big problem, when doing planches on parallettes I fell a cutting pain in both forearms when I release it, I don't feel it when I train on the ground.
I think it is due to bad scapula protraction when holding parallettes, you have any suggests for me?
Thats normal, i had that too, your wrists are too weak, not your scapula. take some time to do wrist strenghtening exercises and be a lil patient, i might do a video about it.
@@SasaVenos I don’t think it’s a wrists problem, I have pretty good mobility there and the pain is located in the middle of the forearms.
Plus I have the pain only when using parallettes, and they should lower the load in the wrists
@@gambl3rtv26 bro, you grip the parallets, you dont grip the floor. The problem is in the griping (forearm activation), how to solve it -> wrist strenghtening exercises
@@gambl3rtv26 thats a very common problem, happened to me at the beginning too
@@erdal2356 yes I have that same problem haha. What wrist strengthening exercises did you do/recommend for it? I stopped trying with parallels because of the pain.
I am doing tuck planch for more then 12 months but still i can't do advance tuck placnche I don't know why sir I can hold it for like 2-3 sec then drop , as you said if you train hspu and planche lean you dont have to do tuck planche I am also doing planche lean but no progress what should i do sir ? Please help
I have pretty much the same Problem, I took a step Back from planche holds and only focused on getting 10 good hspu on wall and really good planche leans. I hope that when I will get 10 Reps hspu I can hold adv tuck for longer, but we will see
@@lorenzaumann715 yesss , I think I should also more focus on increasing the reps in HSPU, let us see what happens. Bty thanks for telling that you also have the same as now I don't feel like I'm the only one who's stuck on this thing , we will break this dude all the best.
@@itsnerd404 yess, Bro let's go🤝💪🏻. Btw I think there are many people that are Stuck at this point or atleast I know a few people on insta. I will write you of my adv tuck improved as soon as I get too 10 Reps💪🏻
@@lorenzaumann715 Yes sure dude let's go
I have a question : I'm not really good in planche, I can barely hold a straddle with no protraction, but I tried the iron cross and almost held it. Do you think either one of these skills is harder than the other ? Because idk, it feels kinda weird to almost be able to hold an iron cross while not being even close to holding a full planche 😅
I would say a leveled cross is a little harder than planche. But still, be extra careful with the cross bro
@@SasaVenos I know I warmed up really well before attempting it, but it didn't felt as hard as I thought it would
You have a small ape index (short arms)
Maybe your chest is extra strong?
How do you train your biceps because i can see it's huge. :)
Its a consequence of putting a ton of pressure on straight srms
Hey Bro I can do
1: 10 Perfect free HSPU
2:8 Sec super adv tuck planche
3: 25 Sec perfect maltese lean
4:Have strong core
But still I cannot do a mere 2 sec straddle planche for about 2 years now I dont know what is fucking wrong with me or what am i doing wrong I am also using bands and they arent helping me either
PLZ HELP ME I AM IN SO MUCH STREss
DM me on Instagram bro: sasa_venos
Wait why chest to wall harder than back to wall?
For me it's the way around
Cause chest to wall focused more on the shoulders strenght and that is what you need for planche. That's also why they are harder then back to wall
How long can it realistically take to learn it by training in a regular basis? I’m able to hold handstand and do some beginner skills as not-strict-muscle ups.
Depends on your proportions and prereqisites. I think in 6 months with right approach its doable.
@@SasaVenos thanks! I'll let you know in 6 months, then ;)
Only 6 months wow, i never wanted to learn it bc i thought it would take me more then 2 years, ill definitely start today.
@@leanderking3692 wrong mindset brotha
@@vvaallddeessdid you get it in 6 months?
Ewa rym boy
I cannot do handstand yet, but can I learn planche??
of course!
how many sets each session bro, please answer!!!
I usually do 2-4 sets when i train
@@SasaVenos how many exercises bro?
Im an ympic hymnast and i no trust me
Bro but I don't have band what can I do I can take suppor ❤❤
Buy a band. Or use progressions wisely
Bro how to open frog turk to straddle planche make video
How tall are u ? 💪🔥
169cm or 5'6"
Its too bad running gives you fat legs or else I'd probably be doing a planche rn
are you slovenian?
Croatian
Trust me if you dont work on your scapula you will never get a strong solid 0lanche and thers norcscapula workouts in this routine
Amazing bro, get stronger than me and make ur own channel!
u are so clueless, he says do planche leans, that works your scapula dummy, with planche training you dont have to isolate muscles
how long did it take you?
Maybe a year or so
@@SasaVenosthe whole process from pike push up to full planche or what was your strenght base before
Half lay is better than straddle imo
I actually agree!
Half lay is way harder than straddle in my opinion
@@liu7781 also true haahah
bro how can i contact u, i need some advice
sasa_venos on Instagram