Planche Flexibility

[Lc_falcon71]

Wrists Not Flexible For Planche.

I can go about 100 degrees on my wrists but going beyond that brings pain to my wrists.
Any exercises to increase wrist flexibility for the planche?


Also what will having a wider splits do to your straddle planche?

[Dominator350]

try it on your knuckles. It will build extremely strong wrists, and builds very good balance but at some point it might interfere with strength development in the triceps and shoulders.

[Danootje]

Wider splits will make your straddle planche easier. ;-) You can progress from the widest straddle you can manage to slowly bringing your legs closer together each workout.

Be careful with stretching the wrists, don't go to hard on them. Maybe you can do your planches on paralettes for a while and in the meantime try to get your wrists more flexible?

[cathal]

double post

[cathal]

this article explains how to increase your active straddle flexibility:

Increasing Extended Straddle Strength

1) Reverse leg lifts in a straddle - For this exercise you will need a pommel horse, box or a bench etc. that is high enough for your to lay prone upon it in a pike without your feet touching the ground. Now, while maintaining a wide straddle, lift your legs until they are horizontal. Pause for several seconds and descend back to the start position. Perform 3-5 reps; adding weight to the ankles as needed.

2) Straddle circles - Sit on the ground in a straddle. Arrange yourself so that the angle of your straddle is 90 to 120 degrees. Place your hands on the ground in front of you. Lift both legs, and WITHOUT removing the hands from the ground, perform outward circles. I prefer to perform these for time rather than reps. To increase intensity, slide your hands further forward and keep them there during the entire set.

3) Leg Kicks - Perform five standing leg kicks sideways. At the top of the fifth rep, attempt to pause the leg at the top of the arc of the kick. Hold the leg as high as you are able for five seconds. Lower the leg and then switch sides. Continue for as many sets as you desire. Note: your passive flexibility (the height of your kick) will usually greatly exceed the height of your dynamic flexibility (height of your static hold). The height of your static hold is the current degree of usable flexibility that you currently possess.

4) Box Lifts - Stand sideways about 2-3' from a box that is approximately hip high, although it may be higher or lower depending your level of dynamic flexibility. Lift your right leg in front of you and then rotate it sideways over the box. From here you may either return the leg back to the front or continue on rearward to a full backward leg lift. These are not swings or kicks, keep the tempo slow, smooth and even. Perform 3-5 reps and then switch sides.

5) Youngs - This excellent exercise is the most specific for directly increasing your ability to open your hips fully while in a straddle planche. It is also however the most challenging and will be quite difficult to perform unless you already have a straddle L. From a straddle L, and without lifting the hips whatsoever, rotate the legs back behind you until they are together and then return back to the straddle L. During the arc of movement, attempt to very lightly brush the toes along the ground at all times. Once the legs come together, do not allow the back to arch and immediately begin reversing the arc of movement. Intense cramps throughout the hips and glutes are quite common when first beginning to train this movement.

If you have the resources to safely elevate the body (boxes, benches, parallets etc) it is possible to perform Youngs prior to possessing the ability to correctly execute a horizontal straddle L on the floor.