✅ Fix Your Tuck Planche!

7-Day Free Trial with code "SATURNO"

About this post…👇

There is nothing inherently “wrong” with rounding your spine during planche and many athletes actually prefer that technique. That said let’s explore a bit deeper the difference.

First let’s make a few clarification of some weird terminology that I see going around a lot…

👉 The first variation IS NOT a “Over-Protracted” planche. Protraction is the “same” on both. The difference is the degree of flexion of the spine.

✔️ You either have protraction, neutral or retraction.

👉 The first variation IS NOT a “Hollow Body Planche” and the second one a “Straight Line Planche”. Both has a hollow body activation (Abs engaged, PPT, spine flexion).

✔️ Unless the planche is done with anterior pelvic tilt, no protraction, and extended spine, it’s a “Hollow Body Planche”. In this example, both has a “hollow body position”.

🤝🏽 For the sake of this post we will call the first Planche a “rounded Planche”.

Now to the reason why I believe the second one (neutral/slightly flexed spine) is “better”…

1. Difficulty: the second Planche is harder for many reasons. It will require a greater degree of forward lean and with that more shoulder strength is required. When we round too much the lever gets shorter and the skill it’s easier to hold. Also, the muscles responsible of protraction (Pec minor, serratus minor) need to work harder.

2. Transitions: we don’t only want a planche but we want to move to other positions (handstands as the best example). Having our spine neutral/slightly flex make this transition and other ones smoother.

3. Safety: this one is debatable and I won’t make the bold statement of the “rounded planche” being dangerous. We don’t know. But based solely on logic, a neutral/slightly flexed spine seems to be safer than a fully rounded Planche.

🧠 Food for thought: Think of rounding too much, not differently than arching. Both are compensations. Both makes the skill easier.

What are your thoughts on this topic?
Let us know down bellow 😊👇

With Love,
- The SM Team

💪🏽 Athlete: Fabian Diaz
💻 Written by: Gabo Saturno

[SaturnoMovement]

🪐 𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗦 ➜ www.saturnomovement.com
7-Day Free Trial with code "SATURNO"

About this post…👇

There is nothing inherently “wrong” with rounding your spine during planche and many athletes actually prefer that technique. That said let’s explore a bit deeper the difference.

First let’s make a few clarification of some weird terminology that I see going around a lot…

👉 The first variation IS NOT a “Over-Protracted” planche. Protraction is the “same” on both. The difference is the degree of flexion of the spine.

✔️ You either have protraction, neutral or retraction.

👉 The first variation IS NOT a “Hollow Body Planche” and the second one a “Straight Line Planche”. Both has a hollow body activation (Abs engaged, PPT, spine flexion).

✔️ Unless the planche is done with anterior pelvic tilt, no protraction, and extended spine, it’s a “Hollow Body Planche”. In this example, both has a “hollow body position”.

🤝🏽 For the sake of this post we will call the first Planche a “rounded Planche”.

Now to the reason why I believe the second one (neutral/slightly flexed spine) is “better”…

1. Difficulty: the second Planche is harder for many reasons. It will require a greater degree of forward lean and with that more shoulder strength is required. When we round too much the lever gets shorter and the skill it’s easier to hold. Also, the muscles responsible of protraction (Pec minor, serratus minor) need to work harder.

2. Transitions: we don’t only want a planche but we want to move to other positions (handstands as the best example). Having our spine neutral/slightly flex make this transition and other ones smoother.

3. Safety: this one is debatable and I won’t make the bold statement of the “rounded planche” being dangerous. We don’t know. But based solely on logic, a neutral/slightly flexed spine seems to be safer than a fully rounded Planche.

🧠 Food for thought: Think of rounding too much, not differently than arching. Both are compensations. Both makes the skill easier.

What are your thoughts on this topic?
Let us know down bellow 😊👇

With Love,
- The SM Team

💪🏽 Athlete: Fabian Diaz
💻 Written by: Gabo Saturno

[BunnyMuffin]

This is almost an advanced tuck planche at this point

[ehuskxe]

The first is an over protracted adv tuck planch which prevents the shoulders from depressing and the second one is a well ballanced protracted and depressed adv tuck planche

[SKDSHIRA]

Beginners can't do exactly as you showed in the video. 😌😌

[elijahemmer]

This is the same with pushups, with strict form you need to look forward.

[ropnggn]

My left back bone comes out doing tuck planche hold whole my right stays in place how do I fix it

[primegaming]

Make video on how many sets, rep for strength

[dumber-skaters]

How to fix tuck planche; bro does an adv tuck planche.😂😂

[Shawn_TCW]

this is advanced tuck bro... nice vid tho

[gulabjamunu]

You guys are helping thousands of athletes

[arghyapathak]

If anyone can spot the difference without your mentioning, I sure he can do advance tuck by himself 😂