How to Do the Perfect Planche Lean (Complete Guide)

Perfect Planche Lean Technique

The planche lean is the fundamental building block for all planche progressions. It develops the specific shoulder strength, wrist conditioning, and forward lean mechanics required for advanced planche holds. ChAIron's AI coaching ensures optimal progression and injury prevention.

Step-by-Step Form Guide

Starting Position:Begin in plank position with hands directly under shoulders
Forward Lean:Shift weight forward, moving shoulders past wrists while maintaining straight body
Hold Position:Maintain the lean with maximum forward shift you can control
Return:Slowly shift weight back to starting plank position with control

Common Mistakes to Avoid

Leaning too far forward too quickly
Allowing hips to pike up or sag down
Insufficient wrist warm-up and conditioning
Holding breath instead of breathing naturally
Progressing too fast without building foundation

AI Coaching Benefits

Forward lean angle measurement and progression
Body line maintenance and alignment
Shoulder position and protraction assessment
Weight distribution and balance optimization
Progressive overload recommendations

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