Progress the planche through nine fixed levels, never skipping one

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.

you have to do this and always falling which exercise to do today I will show you how to learn the stratopatch not like that it's when should you move to this level if you can hold Advanced attack flash 10 seconds then you have enough strap to start learning the straddle planche I do recommend to start if you can do 10 seconds because your Technique will be very poor and all attempt will be in vain and may eventually give up if you don't know how to train the planche where to start which exercise to do and often finds that the exercises are too difficult for you most of my students have faces this problem too until they turn it to me therefore I have gathered knowledge and experience from many years as a coach and athlete and the world of application with unique nine levels training system to learning them throughout the planche which included 9 levels from beginner one who can do the attack plan to address history who can do the straddle planche 5 Seconds over 100 exercises from regular push-up to the straddle plunge push-up closet group where all participants can communicate share the video and show the progress also every day I will take a video from one to atlat from each level and analyze their mistake stop wasting your time click that link in the description and let's start it today and if you have any questions then write in a comment and I will answer foreign [Music] exercises that will help you to learning that straddle planche first exercise Advanced attack planche open to the straduluxe position legs on the floor starting position from here press to the advanced attack planche ride the position and open legs to the floor here then close back and again open close back open close back very important point when you hold the advance it just not like this no no no you have to open very slowly from here slowly open so keep your glow squeezing here scar flap retraction from here slowly close back and again second exercise we plan short yeah it's important position before you move to the strata planche starting position stratolex from here slowly move forward scalp up retraction and lift up and hold very important point is that don't lose here and don't cool like this no you have to keep your back straight up slacks and squeeze glutes Lift Up and Hold don't lose here keep it like this press to the straddle and back down with the resistant band so resistant band hook on the bar like this put on the waistline here this is the starting position from here move forward little bits couple of retraction press up from here up and down up and down up and down squeeze your glute squeeze and you can raise your leg up as you can good very important point that do slowly with the control don't do like this no first you have to hold and then up and down up and down good okay just a pause for those who don't have a chance to do that exercise with the right technique who don't have a strap to do that tuck planche next video I will create about how to increase the strength how to increase pull up how to increase the push power so don't miss this video red button here smash it yeah tap tap tap subscribe on my channel and don't forget to turn on notification okay so great done then let's continue exercise four straddle plunge with a resistance band very important point that in the beginning you can take the strong one to understand the technique to do the right position 10 15 seconds then you can take softer one so put on the waist here the starting position you can start from the tuck planche from the V planche I will show from the attack planche from here press up to the attack planche and very slowly open to the straddle and hold like I say hold 10 15 seconds try to not lose here try to keep the scapula protraction and legs on the horizontal position it's very important Point here all the way push don't lose squeeze your chest shoulders down one more time I will show from the V plans now forward and legs up and hold exercise 5 if you can do the handstand we do from the handstand negate you to the Strata planche with the resistant back so we put on the waist we go to the handstand kick to the straddle position like this hold then slowly move down slowly scuffle up retraction squeeze your glutes ABS flexing slowly slowly slowly slowly very slowly and hold don't lose here not too much up not bending keep it straight here like this now I will show you how to not do when you kick to the handstand so wrong mistake if you lose here and you go like this like this like this no no no no it's completely wrong from this position it will be difficult you have to always hold your scapular protraction it's very important so do it with the right technique exercise six body weight reverse extension we need a box lie down like this okay microphone lie down like this on the position your chin have to be here over the Box hold here this is the starting position from here lift your legs up rest like that squeeze glutes hold and slowly down again up squeeze include squeeze squish squish squish squeeze squeeze and open to out and down just not like this No it should do it very slowly with the control up squeeze squeeze squeeze squeeze and open and down again up open up and open up and opening and down exercise seven shoulder assisted to the Box tuck flange open to the straddle starting position lie down on the box like that it's couple of retraction move to the attack position from here open legs to the straddle and close back press with the shoulders yeah important don't not open like that no you have to keep this position all way and from here open squeeze glutes and close again open squeeze if you can hold hold and close again not here squeeze it's all for today thank you for watching and guys don't forget to check it out my website to see all details about application I think you'll be loved yeah for sure it's nine levels from beginners to advances three check it out here the link here and don't forget you are the best you can be the next champion and Visa calistan yeah just never give up push push and push never give up deal okay then see you soon see you bye [Music]