The straddle planche is an elite calisthenics skill that represents the pinnacle of upper body strength and control. This advanced progression requires exceptional shoulder, chest, and core strength while demonstrating perfect body alignment. ChAIron's AI coaching provides the precise feedback needed to achieve this remarkable feat.
What Is Straddle Planche?
The straddle planche is a static hold where you balance horizontally with only your hands touching the ground, legs spread wide in a straddle position. This skill requires tremendous anterior deltoid strength, wrist flexibility, and core stability.
Why Learn Straddle Planche?
- Develops extraordinary upper body strength
- Improves shoulder stability and health
- Enhances body awareness and control
- Gateway to full planche mastery
Prerequisites
Before attempting straddle planche, ensure you have:
- Solid tuck planche hold (30+ seconds)
- Advanced planche lean ability
- Excellent wrist flexibility and strength
- Strong pseudo planche push-up technique
How to Do Straddle Planche (Step-by-Step)
- Hand Placement: Position hands shoulder-width apart with fingers pointing forward
- Lean Forward: Shift weight forward onto hands, lifting feet slightly
- Leg Position: Gradually spread legs wide into straddle position
- Lift Off: Engage shoulders and core to lift legs parallel to ground
- Hold Position: Maintain horizontal body line with legs spread wide
Common Mistakes to Avoid
- Attempting before mastering tuck planche
- Insufficient forward lean
- Legs too low or too high
- Compromised wrist position
- Rushing the progression
Straddle Planche Training Routine
Progression Protocol
Frequency: 3-4 times per week
- Planche Leans: 5 sets x 20-30 seconds
- Tuck Planche: 4 sets x 20-30 seconds
- Straddle Planche Attempts: 5 sets x 5-15 seconds
- Pseudo Planche Push-ups: 3 sets x 8-12 reps
- Handstand Push-ups: 3 sets x 5-10 reps