Straddle Planche

What it is

This is an advanced bodyweight strength skill where you hold your body horizontally above the ground with only your hands supporting you, your legs spread wide apart. It primarily works your shoulders, triceps, core muscles, and wrist extensors. Achieving this skill requires significant upper body strength and precise body control. You will build remarkable full-body tension and awareness through consistent practice.

Technique tips

• Actively push your shoulders away from your ears throughout the hold.
• Keep your elbows fully locked to maintain a solid support structure.
• Lean far forward over your hands, placing your shoulders past your wrists.
• Engage your core and glutes tightly to keep your body straight.
• Point your toes and straighten your legs as much as possible.
• Focus your gaze slightly forward, not straight down at the floor.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.