Videos
Instructions
- Place your hands firmly on the parallettes or floor.
- Lean forward while keeping arms straight and elbows locked.
- Lift your legs off the ground and straddle them wide.
- Engage your core, shoulders, and glutes to maintain balance.
- Hold the position with a neutral spine and controlled breathing.
Technical tips
- Keep elbows locked to protect joints and maintain stability.
- Protract and depress the shoulder blades to engage scapular control.
- Avoid arching your lower back; maintain a hollow body position.
- Distribute weight evenly through the hands for balance.
Breathing tips
- Inhale deeply before lifting into the hold.
- Exhale slowly while maintaining core tension.
- Take controlled, shallow breaths while holding the position.
Medical restrictions
- Shoulder injuries
- Wrist pain or instability
- Lower back injuries
- Elbow joint issues
Description
The straddle planche is an advanced calisthenics skill that demonstrates exceptional strength, balance, and body control. Performed by supporting the body parallel to the ground with straight arms while the legs are straddled apart, this exercise requires a high level of core activation, shoulder stability, and overall muscular coordination. Unlike basic static holds, the straddle planche distributes weight more efficiently by widening the legs, which can make it slightly more accessible than the full planche but still highly challenging. This exercise is a cornerstone in calisthenics training because it not only builds raw strength but also enhances neuromuscular control, body awareness, and endurance under tension. Athletes use the straddle planche to progress toward the full planche and to develop superior upper body pushing power. Regular practice improves core stability, shoulder resilience, and the ability to maintain a hollow body position under stress. Beyond strength, it develops balance, proprioception, and mental focus, making it a true test of bodyweight mastery. The straddle planche is highly effective for athletes seeking advanced calisthenics skills, gymnastic strength, or functional upper body conditioning. Its benefits extend beyond aesthetics, contributing to long-term stability, coordination, and joint durability when trained with proper progression and technique.
What are the benefits of doing the straddle planche?
The straddle planche builds advanced core strength, shoulder stability, balance, and body control. It improves pushing power and develops neuromuscular coordination essential for high-level calisthenics and gymnastics.
What is the most common mistake in the straddle planche?
The most common mistake is arching the lower back instead of keeping a hollow body position. This reduces stability and increases the risk of injury. Proper scapular control and core engagement are essential.
Is the straddle planche safe for the shoulders?
Yes, it can be safe if performed with proper technique and gradual progression. However, pre-existing shoulder or wrist injuries should be addressed before attempting this exercise due to the high joint stress.
How long should I hold a straddle planche?
Beginners may aim for just a few seconds, while advanced athletes can hold 10–20 seconds or longer. Focus on quality form over duration to build strength safely.
What is the difference between a straddle planche and a full planche?
The straddle planche distributes bodyweight by spreading the legs apart, making it slightly easier than the full planche. The full planche requires keeping the legs together, which increases difficulty and demand on the core and shoulders.
Get your personalized program! 🎯
Stop wasting time with random exercises
Our AI creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.