Fix hand, elbow, shoulder, scapula and hip position before adding strength

this is [ __ ] don't do like this I don't know for what this maybe for only fans but not for Palestine today I will show you how to learn the planche in 2023 start with this [Music] well did you understood or was it too fast okay okay don't worry let's consider everything in more detail stop and who am I anyway you might not know me but just one video will let you know how strong I am in the plan [Music] the first question that erases among athlete is am I ready or not remember once and for all if you can do 15 pull up 30 dips 40 push-ups then your boy is ready why is that because the place is a trend skill and without sufficient strength you will not able to perform the exercises the proper technique and your progress will be virtually stagnant the most strength the better so if you want to see a little video about how to increase strength then write in comment below work out strap and I think you don't want to miss this video then subscribe yes tap this run button and turn on notification okay great thank you you are the best what to start with if you have enough strength for learning I recommend to start with the technique as a technique important in every exercise I have identified five important points in technique that will help you to learn the exercise faster and correctly first important point is hands position yeah hands position is very because the wrong position can hurt your wrist and forearm put the hands like that then open your fingers as much as you can and turn the hand 45 degree outside so this is the right hand position elbow position this is the wrong position you have to turn your elbow 45 degree forward like that so one more time wrong the right your elbow look here you have to turn because in this position your biceps and front delt Works more the third point is the shoulders position above the shoulders don't Elevate to the ears it's a big mistake try to push down from ears like this so this is the wrong position push down and flex your legs again wrong right first point and most important one scapula position from here try to push your back up open scapula squeeze chest this is the scapula protraction again this is a retraction this is protraction important don't do like this don't bend your own spine you have to just open this couple and squeeze chest again retraction bending spine scapula protraction and the last point is lower back and hips position lower back this is the wrong position you have to flex in your abs and squeeze glutes this is the right wrong right again this part try to twist in like this from here squeeze ups and squeeze glutes this is a right position I hope all is clear about the technique and we can move forward to track progress I understand when move on to the next exercise I have Outline 9 levels of training beginner one can't do tuck planche beginner 2 dark planche 5 Seconds beginner 3 attack clench 10 seconds intermediate one attack planche 15 seconds intermediate to Advanced Attack planche 5 Seconds intermediary Advanced attack planche 10 seconds Advanced one Advanced to whiplange position 5 Seconds Advanced 2 Advanced replenish 10 seconds last one advances 3 straddle planche 5 seconds so now you know all nine levels and today I will be talking about the beginner levels I will show you 10 exercises that will help you to learn the technique and increase strength wait wait wait wait wait before we move on to the exercise stress one moment next video I will create about how move from Advanced attack planche to the strata planche and they think you don't want to miss this video yeah then subscribe smash this red button first exercise straight arm scapula push up starting position plank couple of retraction UPS flexing this is the starting position now try to lose down retraction maximum down and from here push protraction and abs flexing again retraction for attraction just don't do like this this is a [ __ ] or like this no you have to go slowly down retraction lows and then up for attraction and squeeze glute squeeze squeeze this exercise is perfect to increase the Deep back muscle to hold the scalpel a protraction position and learn the right position second exercise planche lean starting position hands 45 degree a couple of retraction ABS flexes crease glutes hooray now Lean Forward lean lean lean close this position hold if you feel you can easily hold 10 seconds then move more forward more more more okay hold this position yeah easy then lean even more forward just don't lose here try to keep this couple of protraction all time and knobs flexing and squeeze glue then you can put your fist on the toes like this and hold third exercise Dynamic plan chilling starting position hands turn out 45 degree from here step forward so the bike is starting position from here lean forwards couple of Attraction ABS flexing just pause for one second and push back again forward just not like this no no don't do like this no or like this no you have to move very slowly with this couple of Attraction ABS flexing squeeze glutes yeah don't lose here and not like this keep it straight and push back exercise four shop this is the shoulder strap and prepare your muscle to the planche so the starting position from here move forward little bit like this yes keep your lower back straight and now move down and push up forward it's a couple of protraction again down and up so to make a harder lean more forward yes and go down and push up forward again down and up four or just don't make like this or like this no you have to do very very slowly with the control in every point so slowly down and push up forward to the planche lean position exercise five third plunge future systems this is a first step to the attack planche so the starting position hands to the 45 degree like always this is the starting position from here start to press with the shoulders press your back up Lean Forward keep your feet on the floor press great try to push with the scapula protection with the shoulders like push your body away from the floor close this position for 5 seconds and then slowly down and again press you have to increase your press power press press press press press hold five seconds and again just not like this no it's [ __ ] it's only Lex work I don't know for what this no no no no you have to do very slowly try to help minimize the legs and push maximize the shoulders push push push push push and hold five four three two one and slowly down exercise six duck plunge with a resistant band this is a second step to the top planche so the starting position take your band and put here on the waist then slowly go down hands position 45 degree from here press up knee to the chest and try to push with the shoulders scalp up retraction and slowly lift your legs one buy one and hold very important point that don't stand too much forward because your bent will pull you back or you step here too much then bend will pull you forward no you have to be under the band and try to push maxing with the shoulders so push push push push push push push push great hold and slowly one by one yes and call for 10 15 seconds exercise 7 to increase the Press power tackle seat press to the dark flash this is the starting position so don't lose here push with the shoulders legs close to the chest and from here start to swing up push with a scapula protraction up and down so again push with the shoulders like you want to push your body up away from the wall again push your body away from the floor to the handstand good you can go a little bit faster like this just not like this I don't know for what this maybe for only fans but not for calisthenics so you have to go very slow like this keep your knee all the way to the chest exercise eight finally talk planche hold the starting position hands 45 degree so your hands have to be here one middle of the quad this is the starting position from here start to press shoulders down and press your back up keep your knee close to chest press press lean forward and then slowly one by one press and hold if you feel you don't have enough power then do with the resistance band but don't do like this no no or like this no no no no no no no no no no no no better to do with the resistance band slowly to fill the muscle to increase your strength and then press to the dark planche the right position and hold exercise 9 follow hold and follow hold rest as both exercise I recommend to do so this is a good exercise to increase your core muscle so this is the starting position now start to flex in your abs squeeze glutes lift your shoulders couple of retraction lift your legs and hold and down again good just not like this or like this like a fish on the plate no you have to go very slowly and Hollow cold hold like this just hold this position then you can add also the extra weight take it dumbbells on your hands and hold this position pull your lower back and glutes we need a box so lie down on the box like this yes hold with the arms legs straddle and from here raise your legs up squeeze your glutes maximum and down again up squeeze your glutes and down but don't do so fast or just like this no full range of motion all the way up down so now you know where to start in 2023 yeah and not just training training training training and spend a lot of time to learning the plants foreign

Hi guys, I'm Andrew Strong. Welcome to my YouTube channel. Today I will show you top five mistakes that mostly atlets made when they start to learning the PLCH. And maybe someone don't know who I am. I'm top calisthenic atlet and coach. And like my followers say, I have one of the best PLCH in the world. I don't know if it's true or not. I will put some video right now. Okay, what do you think? Are you agree or not? Write your opinion in comment. First mistake, not enough basic strength. Yeah, not enough basic strength. It's the biggest mistake because a lot of athletes start to learning the PLCH when they not able to do at least 10 pull-up or 30 push-up and then why I can't do it? Because you don't have a power. You don't have a power to do the per exercise but you start. Yeah, it's stupid. Yeah, you have to start when you able to do at least 15 pull-up and 30 push-up. It mean you have a power to do the exercises and like this you will progress faster. Yeah, you will progress much faster when you have a power. If you don't have a power, you will learn the tuck plunge around 3 months. But if you have a power, you will learn in two weeks. Second mistake, skip warm up. Yes, a lot of athletes don't care about warm up. They say, "Ah, it's too boring. It's I don't need it's too boring. I don't need warm up. I'm not weaker." And then during the workout like my wrist pain, a my elbows pain, I hurt my shoulders. Of course, because you skip warm up. Warm up, it's important part in every workout. You have to do warm up. You have to prepare your muscle. You have to prepare your body. Your tendons have to be ready to do the prayer exercise. If you do warm up, you will do 100% on the workout. Your workout will be more effective. So don't ski warm up and do it. And if you want to see full video about PLCH warm up, then check link in the description. Mistake three, incorrect technique. Yeah, a lot of athletes don't know the technique and then they not able to do the exercise. They think they don't have a power and try to push, try to do the tuck plch, try to do the strata plan. Why I cannot do why I always lose? Why I lose my scapula protraction? Why my elbows binding? Because you don't know the technique. Technique is important part in every exercise. So now I will show you five important things in the plun technique. So about the plunge technique, wrist position, turn 45°. If you will put the straight it will be really painful. So turn 45 degree. Elbows turn forward. So if you will put here no it will be bending. You will not able to press correct. So elbows turn forward for forward 45°. Then shoulders not elevate to the ears. No you have to down. So push the shoulders down from ears. Next one. Scapula protraction. Don't do like this. Not bending your back. No, you have to open the scalpel. You have to flexing the lats and shoulders down from ears. So like this. This is a correct position. So I to show you from this side. Look this incorrect. This incorrect. This is the correct position. Then ups you have to flexing ups like this. This is correct. And squeeze glutes. And then when you move to the plch. So hold it and just lift up. And you can hold Mistake four, skip step in the progression. Yeah, a lot of athletes rush from one position to another position, but not enough power. Yes, from easy exercise to hard exercise. No, you have to go step by step. From tuck plunch, you cannot go to the straa plch directly. And I have identified nine level progression. First level tuck plunchch toes touch the floor. Second level, tuck plunchch, 5 seconds. Third level, tuck plunchch, 10 seconds. Level four, tuck plunchch, 15 seconds. Level five, advanced attack plch, 5 seconds. Level six, advanced attack plch 10 seconds. Level seven, advanced V plch, 5 seconds. Level eight, advanced V plch, 10 seconds. Level nine strle 3 seconds soon in few days I will announce my application about plch workout. Yeah, you will able to train with me. It's over 100 exercises and close a group where all athletes can communicate, share video, share the progression and every day I will take a few video and analyze their mistake. So don't miss this challenge, don't miss announce. Yeah, follow my Instagram and I will announce in my story. Mistake five, overtraining. Yes, overtraining is also a big mistake because a lot of beginners do like four, five PLCH workout a week and they and they think like, "Oh, I want PLCH. I want I will do like a five workout a week and I will do like a plench in months." No, it doesn't work like this. You need to recover well from one workout to another workout. When you are beginner, you have to do only two plunchch workout a week because your muscle have to rest. You have to recover well because if you will do like a four or five workout a week, you will come to work out and then like my biceps pain, I cannot push well. Oh, I don't have a power to push. Yeah, because your muscle need to rest. So don't do too much workout. Recover well. It's important because if you are not recovered, you can hurt yourself. It's all for today. I hope after this video you will not make this mistake. Yeah. And if you like this type of video, then tap the like, write a comment, and subscribe. Yeah, you are the best. I'm Andrew Strong, and see you soon. Yeah, good luck. Bye bye. Bye.

this is the correct planche technique is this the power of a god [Music] breester constantly in pain what do you do with your back hello to what let's say to this couple of protraction like this you don't know how to do blanching right technique don't think about technique and just do it if this is you then you are watching the right video today i will show you five most important things in plunge technique the plunge is not only about a strength exercise but also technique the right technique will definitely benefit you and therefore your progress will be much much much much better but stop stop stop before we get started subscribe so everything you don't miss it two videos that i upload done subscribe it okay then let's start go really i don't know [Music] so guys first and very important thing is hands position because a lot of beginners when they started they put in wrong position and then it's really painful yeah so the right position first how wide you should put foot little bit wider than your shoulders like this then your wrist turn out 45 degree here this is the right position not like this because here it ah it will pan a lot after so this is the right position your wrist 45 degree turn out here for beginners i would recommend to start doing the planche on p-bar it will be much easier so for beginners p-bar if you don't have p-bars then do it on the floor 45 degree great okay next one second thing it's elbow position yeah elbow position a lot of athletes don't know about this but it's very important when you start to learn the plan so this is a little wrist position sorry hands position and what about the elbows so elbows we should tune forward 45 degree like this not here it's too much here your elbows look forward to 45 degree like this this is the wrong position this is the right wrong right wrong right like this in this position you activate your biceps and front there so it will be much better for planche again wrong position right position wrong position right position i hope you understand this and let's move to the next one sourcing and now most important thing in planche technique it's scapula protraction a lot of at less do it wrong completely wrong i show you the right so this is the hands elbow position and now about this coupler this is a scopular attraction now we have to open our scopula and squeeze chest like this so this is a scapula protraction position again retraction protraction retraction protraction a lot of at least do like this bent spine here up no i don't know for what with this completely wrong no only open this coupler like this this is the right so again okay great yes i hope you understand this what is the difference about that scapula protraction and bending spine this is a scopula protraction this is the bending spine great you understand okay next one so fourth important thing is shoulders position a little but let's do like this when they do scopula protraction they elevate shoulders to the ears here no it's completely wrong i show you the right position okay you're ready great so this is a scapula protraction now this is not now we have to flex inlets and push our shoulders down from ears like this again this is the wrong this is a right so look at from here this is the wrong position yes this is the right again wrong right so down down down from here flexing lats and scapula protraction this is the correct position wrong right so you understand and last one and last very important things it's about abs and glutes yes about glutes because a lot of at least don't think about to activate the glutes and squeeze and they don't squeeze so they do not strike so this is a scopular shoulders position right but about the ups we have to flexing like this flexing and squeeze glutes again this is the wrong right wrong right and about the glutes i show you example first i show you if don't look this knot not squeeze and now i squeeze look you see different if you don't squeeze you will not able to do the straight plunge so to able to do the straight plunge you have to squeeze the glutes great yes so now you know five important things about planche technique also check another video on my channel about the planche it will help a lot for your progression that's all for today i wish you fast progressing your journey and remember you're the best i'm andrew strong and see you soon bye [Music]

Do I need strong foundation? Should I train every day or not? What exercises should I do? How do I prevent forearm and wrist injury? Today, in this video, I will cover everything you need to know about how to start planche training properly from zero. I will cover. First, do you need a strong foundation? Second, technique. Third, five exercises every beginner should start with. Fourth, how often should you train? Fifth, how to prevent forearm injury. First, do you need strong foundation? Yes, guys. Before you start practicing planche seriously, you need basic strength. The sweet spot I recommend, 12 strict pull-ups, 20 controlled dips, 30 clean push-ups. But, why? Because in the beginning, if you can only do eight clean push-ups, your brain and your body is focusing on how to survive this rep. But, when you already have a solid foundation, your focus change. Instead of thinking about how to completing the rep, you start thinking about scapula protraction, shoulder depression, posterior pelvic tilt, proper engagement. That's a completely different level of training. Pull-ups are also important because they build overall upper body strength and shoulder stability. Strong lats and controlled scapula will stabilize better when you're leaning forward in planche. So, first, 4-8 weeks, build base. Three times per week, full body workout. And only then, start planche specific work. Now, let's talk about technique. This is the most important section. There six key components. First, hands position. This This very important key component because if you will place your hands wrong, ah, you will injure yourself. So, if you're a beginner, use the P-bars. Why? Because on the P-bars, the stress on your wrist joint way less compared to the floor. When you're doing on the floor, there is, ah, too much pressure to your joint and that's can cause pain. As a beginner, I recommend use parallettes bar. So, let's talk about the grip on the parallettes bar. How should you place the P-bars and how your grip should look like. So, first it's don't place the parallettes too wide. Don't place too close. I recommend slightly wider than your shoulder width. So, when you're doing, for example, push-up, you can go all the way down and elbows will not touch your body. The next one it's about your grip. This is incorrect. This is incorrect. Focus to place perpendicular straight to the P-bars. So, your forearm is straight on the P-bar. Not like this, not like this. Fully straight. Then, from here, full grip with the thumb and with the fingers and that's how your grip should look like. This is correct grip position. If you're talking on the floor, let's say you don't have a P-bars and you want to use the floor. Never place your hands straight. First, I recommend to rotate your hands to at least 40 5° where your thumb will face forward. This is the position. Wrong. Incorrect. You will injure yourself. Rotate to the 45°. And spread your fingers as wide >> [music] >> as you can for better control. Second key component is your elbow. What about your elbow? First, you should keep your elbows all the time straight when you're doing the planche. Then, what you should do is to external rotate to the 45° like this. So, your elbow should look forward to the external. This is too much. This is correct. 45° incorrect incorrect too much 45° this is correct position. Woo. Wait. A lot of people tell me I'm strong but can't do planche. I'm stuck. I have no progress. How do I structure my training? Sound familiar? And here the truth. Strength not equal skills. To progress you need the right program for your level. That's why I create a free 4-video mini course that reveals how to program based on your actual level. Training structure that balance strength and skills. Recovery secrets that accelerate your progress. It will help you to unlock progress and advance skill like planche, front lever, and muscle up. It's completely free. Start today. Link in the description. Third key component shoulders. So, what do you need to know? It's shoulder elevation, shoulder depressed. Elevation, depressed. In the planche never elevate your shoulders. Shoulders should be fully depressed down. Focus to bring your shoulders as close to the center of mass as possible. So, try to make this distance shorter. And then also what you need to remember is shoulder external rotate. So, let's say depressed and [music] then external rotate. External rotate. External rotate and engage your chest even more. So, I'm a tight depressed and external rotate. Focus like you want to squeeze and bring your shoulders close to each other and engage your chest. Fourth key component is scapula protraction. So, let's break down so you understand how to do it because this is the most important key in the planche. Let's explain. This is retraction. This is elevation. This is depressed. And this is protraction. What you should focus it. You want to open your shoulder blades out and forward [music] around your rib ridge. So, one more time, when you're doing this scapula protraction, you need to focus it by engaging your serratus anterior. Probably you don't care about serratus anterior, let's just explain. Okay, so focus it. You want to move your shoulder blades forward and out like you want to reach something in front of you and at the same time pull your upper back opposite direction. So, try to round your back, but don't do this like a spine [music] flexion. No. Keep your back straight, then move shoulder forward like you want to reach something in front of you and move upper back opposite direction at the same time. And practice like this in front of the mirror just to understand how to open the scapula, how to protract. It will help you to improve your mind-muscle connection. You can stand even in front of the wall, try to reach the wall and at the same time push your upper back opposite direction. Try to practice scapula protraction in front of the mirror every day. It will help you a lot. Fifth key component which I want to cover is chest inside. Yes, this small key helps to many of my students understand how to protract and maintain protraction all the time. So, when you do the protraction, focus like you want to pinch your to your chest like this, inside. So, chest inside, chest inside like you want to hug someone. Put your fingers on your thoracic here and just push your chest inside and it will help you to open your scapula more, to protract your scapula more. Look, just understand, chest inside. And the shoulder blades just move forward around your rib ridge. And when you're doing the planche, also focus to slightly engage your chest. It will stabilize your scapula. And the last key component is posterior pelvic tilt and core engagement. This is very important to maintain perfect straight line. So, what you need to know is place your hand here and here. And focus like you want to bring the hands close to each other. So, it will make your body shorter and it's automatically the center of mass will shifting slightly up. So, focus. You want to engage your abs and posterior pelvic tilt like this. You see? And abs engage. So, one more time. This very important because you need to remember shorter your body, easier to hold the planche. If your shoulder depressed, automatically closer to the center of mass. If your abs will be engaged, automatically closer to center of mass. And in this way to hold the planche, it will be way easier. Now, one more time. Let's break down every key but in the push-up position. Place hands in front of you, slightly wider than your shoulder width, rotate to the 45°, spread your fingers for better stability. Elbows fully straight and it should rotate to the 45°, look forward. Shoulders fully depressed. Full scapula protraction. This is You need to keep shoulder depressed. So, one more time. Like this. Then, posterior pelvic tilt and engage your core. Like this. This is only fans. No, you need posterior pelvic tilt like this. Keep your glutes engaged, your legs fully straight, quads engaged, head in the neutral position. This is the correct position. If [music] these five elements are not controlled, your planche will never be stable. So, five exercises every beginner should start with. First and the most important exercise, straight arm scapula push-up. This specific exercise will help you to understand how to protract, will develop more control and more strength. All the same as back key components about the hands position to the 45 degree. Shoulders fully depressed, scapula protracted, posterior pelvic tilt. Keep your arms fully straight all the time. Then full retraction. Move as slow as you can. Keep your arms straight. Don't bend at all. Then from here start. Up, push away from the floor. Try to stay as high as you can. Keep your posterior pelvic tilt. Shoulders depressed, full protraction, hold for 1 second, and then again going down, arms straight. And up. Keep 1 second hold at the top position. If you do like this, this is No. No. Never. Okay? Full protraction, posterior pelvic tilt, straight legs. Down. Up. Exaggerate the protraction. Hold 1 second. Once you can do this exercise and you feel good control, good position, and you want to develop more strength, take a band like this. Just a second. In close. Place around your upper back. Then the same position. Full protraction now. Band give you even more resistance and you can easier to understand how to push away. Posterior pelvic tilt. Okay, this is the position now. Full retraction. And now focus. To protract and push through the band as high as you can. Hold. Hold. Engage the muscle. Engage. And down. And once you start doing with the band, this exercise, this progression will develop incredible strength. Second, planche lean. The most important beginner progression. But 95% of people when start doing this exercise, they're doing completely wrong because over internet, everybody says, "Lean as much as you can. Lean as much as you can. Lean as much as you can." And what happened? Look. You lean as much as you can. You lean lean lean lean and then you just fall and then like, "My forearm." Of course, because planche lean is about to press as high from the floor as possible and lean at the same time and keep the engagement. So, the same hands position to the 45° then from here step forward then this is the starting position. From here start lean forward full protraction. Try to stay as high from the [music] floor as possible. Shoulder down, external rotation, and then posterior pelvic tilt, and move your hips down. Once you feel comfortable in this position, you can try to lean slightly more forward and try to stay as high as you can. Focus like you want to press away from the floor. Lean slightly more, but if you start losing the engagement, that mean you lean too much and you need to get step back. You need to get to the position where you can hold for at least 10 seconds with a good protraction, good engagement. Remember, planche lean, dynamic planche lean, is about lean and press away from the floor. So, get to the position. 10 seconds. Next time, try to go for more 10 seconds. Once you lean and you feel like, "Oh, I cannot hold there." So, get step back and work on that progression. Build that position because this is the most important first step towards the planche. Third exercise, pseudo push-up and my favorite exercise. This exercise helps to build an incredible internal deltoid strength. I see often people like, "Yeah, the the the the the no." Terrible. Terrible. Terrible. So, now pay attention to the technique. Pseudo push-up is the combination of two exercise, planche lean and push-up. The starting position the same as in the planche lean. Full protraction, shoulders down, posterior pelvic tilt. Then, what you need to do is keep that position and start moving down slowly to the bottom where you try to reach with your hands to your center of mass and then start pushing up and keep that planche lean position at the top and get back to the proper engagement. When you become a stronger, you will be able to get as low and lean forward as much where you will be able to lift your feet up. You can increase the difficulty of the exercise just lean more, more and more. At the beginning, try to lean just a little where you can do at least five reps. Then, you can increase the lean and that automatically become way hard and like this you can control the progression. This is perfect [music] pseudo push-up. Look. If you can do 20 reps like this, send me the video. Fourth, hollow body raises to develop core strength. Lie down on the floor. Then, you should start moving with flexing your abs. Not the legs, not the shoulder, just flexing your abs like this. Then, once your abs is fully flexed, your lower back in touch with the floor, just engage your glutes and lift your legs just like a 15-20 cm away from the floor. Then, at the same time you need to lift the arms up and to maintain full protraction. Complete movement is this. Then, to make it harder you can keep your arms here like this. And fifth, last exercise is tuck planche press with the feet assistance. Place hands around your knee to the 45°. Spread your fingers for better control. Then, from here, focus. Full protraction, shoulders down, abs engage, chest inside, start pressing upward with minimum weight on your feet. Press as high you can away from the floor. Press press press press press press, and still minimum weight on your feet. And then, all the way down, full protraction. Keep rounded back and down. You need to maintain as minimum weight on your feet as possible, and mainly using only your arm. Once you can do easy with minimum weight on your feet, you can start working even without the feet assistance like this. This specific exercise will build incredible shoulder strength, which will help to progress faster in the planche because it's not only building the shoulder strength, but also internally torque. It will develop more strength in your protraction. But, important part is use as minimum weight on your feet as possible. Mainly work with your arm and shoulder. Try to push away from the floor and as high [music] as you can. How often should you train? Let's cover this topic because often people start training four five times a week, and then they overtrain and injure themselves. They're like, "Uh-huh, I don't know why do I injure myself?" Of course, because as a beginner, you should not train more than two times a week and should not [music] exceed more than 20 sets in total. With the time, when your body adapt and your recovery is faster, you can increase to three times, even four times. But, as a beginner, do not hit overtraining. Start with two times a week, 20 sets in total, 10 sets per workout. How to prevent forearm wrist injury? First, you didn't warm up well. Second, overtraining. And third, your shoulders are weak. When you get to the planche lean position, and then you like a leaning leaning, and then your shoulders cannot hold anymore, you start squeezing the bars and try to compensate weak shoulder by engaging your forearms. And that give a huge tension, huge load to your forearms, and that's where you can strain your forearms. Pay attention to this. First, warm up. Second, don't hit overtraining. Third, don't compensate weak shoulder by squeezing the bars. And four, weak forearm. So, that's all for today. Guys, focus on six key components. Master every exercise. Master the protraction, planche lean, press to the tuck planche. Every exercise is very important if you want to reach planche in the future. Practice this. And if you want to see the next part where I break down about how to achieve tuck advanced straddle, [music] then comment below more tutorials, and I will do it. Thank you for watching. Remember, if you keep pushing, never give up, you can become the next legend in calisthenics. Thank you. Andre strong. Bye.