Full Planche

1. Start in a push-up position on the floor with your hands slightly wider than shoulder-width apart.

2. Lean forward and transfer your weight onto your hands, keeping your body straight and core engaged.

3. Gradually shift your feet off the ground by leaning further forward and lifting your body until it is parallel to the ground. Your legs should be straight and together.

4. Keep your arms straight, close to your body, with your hands turned out slightly for balance.

5. Hold this position, maintaining a straight line from head to heels. Keep your hips lifted to avoid sagging and engage your core to stabilize your body.

6. Breathe steadily as you hold the planche position for the target duration.

7. Carefully lower yourself back to the starting position or drop your feet to the ground to exit the planche.

Tips: This is a highly advanced exercise that requires significant strength, balance, and control. It is usually achieved after extensive training including progressive exercises like planche leans, frog stands, and band-assisted planches. Always warm up your wrists and shoulders thoroughly to prepare for the strain of the exercise. Focus on gradually improving your balance and strength over time rather than rushing to achieve the full planche. Consistency and patience are key, as it can take months or even years to achieve a full planche for some individuals.

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