The full planche represents the pinnacle of bodyweight strength and control. This extraordinary skill requires years of dedicated training, exceptional strength, and perfect technique. ChAIron's AI coaching provides the precision guidance needed for this ultimate calisthenics achievement.
What Is Full Planche?
The full planche is a static hold where you balance horizontally with only your hands touching the ground and legs straight and together. This represents the highest level of planche progression and one of the most challenging bodyweight skills.
Why Learn Full Planche?
- Ultimate display of strength and control
- Exceptional shoulder and core development
- Mental toughness and discipline
- Elite calisthenics mastery
Prerequisites
Before attempting full planche, ensure you have:
- Solid straddle planche (20+ seconds)
- Advanced lean and press strength
- Years of progressive planche training
- Perfect body awareness and control
How to Do Full Planche (Step-by-Step)
- Foundation: Begin with perfect planche lean position
- Leg Positioning: Start with legs in straddle, gradually bring together
- Forward Lean: Maintain extreme forward lean throughout
- Full Extension: Achieve horizontal position with legs straight
- Hold: Maintain perfect alignment and breathing
Common Mistakes to Avoid
- Rushing the progression timeline
- Insufficient straddle planche mastery
- Poor shoulder positioning
- Legs too high or too low
- Neglecting flexibility training
Full Planche Training Routine
Master Level Protocol
Frequency: 4-5 times per week
- Advanced Planche Leans: 6 sets x 30+ seconds
- Straddle Planche: 5 sets x 15-30 seconds
- Full Planche Attempts: 6 sets x 3-10 seconds
- Planche Push-ups: 3 sets x 3-8 reps
- Handstand Push-ups: 4 sets x 8-15 reps