Secret Gymnast Planche Progression You NEVER DO!

[@sonzai5162]

We need a basic ring routine for building muscle and gymnastic strength as well. Thanks for the awesome work bro.

[@GymnasticsMethod]

Okay 👍

[@ninjaempire9093]

Yes plzzzzzz

[@possle]

Great shout

[@stevenprice4810]

This ☝🏻👌🏻

[@UltimateMathfighters]

I've achieved first time yesterday tuck planche for 10 sec🎉.I'm going to do exactly what you say

[@victormanuelpolanco922]

I had already watched this exercise practiced by gymnasts in TV shows and it caught my mind from the very first moment. In the fully tucked position you start realising from the very first secondd how tough it gets and how complicated keeping your back up really feels. Now knowing that I can count on chairs to practice it at my own discretion at home or anywhere else I couldn't get any happier to have a new tool to implement in my routine on a more regular basis.

[@GymnasticsMethod]

Great, let's get it!

[@joshuadimercurio2193]

This was exactly what I needed, today I was thinking how I would progress my planche in a fun way, and I can do this!! Thank you so much :)

[@GymnasticsMethod]

I'm happy you like it!

[@alanr745]

Man, the high quality and concise instruction you offer is really top-notch, Adam. Well done Sir. I'll be referencing this video for years once I reach this point (starting at one month past turning 39) in a few years.

[@GymnasticsMethod]

🙏🙏🙏💯

[@savagetheentertainer]

These definitely helped me unlock the adv tuck planche 💪🏾

[@GymnasticsMethod]

💯💯 let’s go

[@savagetheentertainer]

@@GymnasticsMethod I need a straddle b4 I turn 40 this year 💪🏾😭

[@H.Pierre0]

@@savagetheentertainer so, do you get it ?

[@wallesdrop3026]

​@@savagetheentertainersucceeded?

[@savagetheentertainer]

@@wallesdrop3026 yessir

[@ryandevil2355]

I think the shoulder supported maltese could be the final piece of the puzzle for me to unlock the full planche. Thanks for this!

[@GymnasticsMethod]

Happy to help!

[@keon3155]

After watching this video I really see progress in my planche! Thank you so much sir!

[@bobsmoot8454]

I like this progression because you can vary the range of motion from vertical to almost horizontal and anywhere in between, like how I learned the dragon flag, the lower you go the tougher it gets. At my age (72) I’d definitely would go with this approach. Thanks

[@GymnasticsMethod]

🙏🙏

[@matteop3955]

Hey i made it! i am the guy that got interested in gymnastics at 17, I got accepted by not only one but two sportive accotiation, one of which is even ok with me trying to compete in low level gymnastics! i just have to try both and choose, starting next year. I wanted to thank you, since without you calistenics guide I would have never been able to do it

[@GymnasticsMethod]

Thank you I really appreciate the feedback!

[@abhijeetmishra9864]

I want a video on how to start as a fitness entrepreneur like yourself both online and offline. PLZZ

[@kristijantadic8476]

Simply doing. Use all Prinzips you learnd from Training. More is not needed

[@GymnasticsMethod]

Consistency is key

[@brucehelppie6119]

i'm still working on achieving the elbow lever, but your instructional videos are the best.

[@nhtathinfbntb2746]

i do this 4 times a week on every training day. Feels amazing for progression when training this.

[@Keldeo-gx]

Could you make videos about how gymnasts boost up their recovery ?

[@GymnasticsMethod]

Yes but simply put: sleep

[@Thonderal]

This channel is awesome, I didn't knew how to make progress, I really appreciate what you're doing here Adam and i will recommend this to my friends

[@GymnasticsMethod]

I’m happy to hear that! Thank you for the feedback!

[@brubru6687]

Such an incredible hint! Thanks Adam!

[@GymnasticsMethod]

🙏 Glad you like it!

[@UltraRed1992]

Drop the merch brotha! Need that T! 🔥🤙🏾

[@GymnasticsMethod]

I’m getting the shirts finally next week! It took forever… 😩

[@jimanHK]

Adam, another great informative video.Thank you

[@GymnasticsMethod]

🙏🙏

[@seronity]

Thank you brother!

[@cyrax6361]

What a like about this exercise that I works your biceps and conditions the bicep ligament for every other skill like back lever, iron cross,ect.

[@branden7971]

Great explanation.

[@freestyletrainer]

Never miss a video! Always informative... Thank you so much

[@GymnasticsMethod]

I’m happy you like it 🙏

[@marcogue_]

THIS is pure gold

[@GymnasticsMethod]

🙏🙏

[@bboygermy]

Great breakdown; thank you for making this! Going to start adding this into my routine 💪

[@kilocree]

What is that piece of equipment called @ 2:14 ?

[@tredayy312]

This was a great video bro! Thanku 4 this. I'm not ready 4 this exercise yet but now I have a resource that is available 2 me when I am 😁😁😁 Aotearoa NZ got ❤️ 4 gymnastics method💯

[@GymnasticsMethod]

Let's go!

[@elzahmet]

Can you please make a video about maltese on the ground. I know it is very advanced skill but maybe we can perform some simple exercise in 3 years we can do maltese

[@g.eeducation251]

How close is the final progression to the full planche?

[@DaniloSensei-1]

Grande complimenti!!!

[@neevshriker9458]

Great video man thanks alot!

[@calisthenicsmadness1]

The ultimate goal to work towards 🙌.

[@GymnasticsMethod]

let's go!

[@calisthenicsmadness1]

@@GymnasticsMethod lol still trying to go, rotator cuff had me out and down hard. Thanks to you bro I got my spark back. I would like to keep you informed on my progress if that's ok.

[@ChrixMadHeck]

Hey man, thanks for the nice info. Really appreciate it and will put this into my Planche Training for sure! What do you think in terms of Sets & Reps and how often should I train it throughout the week? Thanks mate!! 🙏🏻💪🏻

[@GymnasticsMethod]

2-3 times a week, 3-5 sets reps in the progressions

[@ChrixMadHeck]

@@GymnasticsMethod Thanks. Will do!!

[@LifeInACandle]

​@@GymnasticsMethodQuestion. I've been doing planche pumps with the resistance band and after some time doing it my forearms are in pain mostly the middle section of the forearm. Do I need to rest for a while and not workout at all or can I do stretches for my forearms and wrist so the healing process goes faster

[@joshuakelly997]

Amazing thank you

[@GymnasticsMethod]

🙏🙏

[@arxoidwrld4766]

Thank u for this man🙏🙏🤙

[@GymnasticsMethod]

🙏🙏💪

[@nitinpatil8404]

How much day will it take bro

[@JorgeMP53]

I had done this exercise before because I deduced that this is one of the many progressions that gymnasts use for the planche. However I stopped doing it because each time I did it I felt a very uncomfortable sensation in my right shoulder. I didn't know if I was doing it wrong (I was protracting and depressing the scapula, as well as making sure that the strength came from both the arms and the rest of the upper body). I guess I'll have to double check before doing it again. PD: I always did prehab before this.

[@GymnasticsMethod]

Gotcha. Maybe spend more time on the easier progressions

[@JorgeMP53]

@@GymnasticsMethod Yeah, might be. It was happening even with the easiest progression, but it seems that the problem were the chairs that I was using rather than a wrong execution. Will try again sometime soon. Thanks for the reply and awesome work. 💪

[@adhithyan1850]

Thanks bro

[@GymnasticsMethod]

Your welcome 🙏

[@raymakerscalisthenics660]

Do you have any suggestions to build strength for azarian rolls? Wanna get my Azarian and Nakayama in a few years

[@GymnasticsMethod]

Dream machine 👉 band 👉 assisted, this is a good progression

[@raymakerscalisthenics660]

@@GymnasticsMethod Interesting. And cross trainers? I have access to them.

[@spencergsmith]

The Planche and the Iron Cross are the only isometric positions I really want to achieve but cannot yet.

[@GymnasticsMethod]

Gotcha! There is a way!

[@YouTrolol]

i love this, and generally, do them when my forearms are hurting from regular planche progressions. I can do a full box maltese with the open end of the boxes 2-3 foot lengths in distance. but i still have trouble with straddle planche. curious what the weak link could be.

[@GymnasticsMethod]

Work on planche progressions too!

[@RyanC232]

What fails when you do your straddle planche? How long can you hold an open tuck planche?

[@supremegodmasterofomegacha3019]

Yooo this has me hoarding 2 benches. People looking at me like I’m crazy. Also works with paralletes

[@GymnasticsMethod]

haha yes

[@jaysysumakaRatMaster3]

To understand the strength required to press to handstand or Planche. Could you perform a test.? Laying down on the floor in front of a cable machine with your feet facing the machine and a straight bar connected at or slightly above feet level. How much weight are you able to lift with straight arms to a 90 degree angle 📐 Or doing the same with a barbell in each hand. Also what is your body weight and height for reference?

[@GymnasticsMethod]

180 cm 75kg

[@andrewliang4112]

@@GymnasticsMethod is it easier to learn the human flag ?

[@ayoroschevalier1485]

Bonjour. Pour une personne comme vous qui possedez déjà une full planche, cet exercice vous semble t-il très facile ?

[@craftedbyalvint]

Is there something similar for front lever?

[@superkennyjr5161]

Front lever raises and dragon flags

[@ukasztarnowski7605]

Great video but what I can do if I have nerve compression from big muscle tension. This compression creates pain or swelling in the elbow. Chest and protraction training is problematic in this case. I should only do retraction and back training to improve body shape and minimalise compression but i want to work on my chest, shoulders, learn planche etc too.

[@GymnasticsMethod]

With retraction it's just not gonna be that good unfortunately

[@ukasztarnowski7605]

@@GymnasticsMethod I know but I wanna know if you as proffesional gymnasts have some tips/drills/methods to do all of these static strength skills while remaining healthy without nerve compression problems. I know that strengthening scapula and back is crucial but maybe there is something more ?

[@kavinyudhitia]

Nicee tthanksss

[@Primetime_dads]

Also if I signed up for your program, my hand always hurts me, not my wrist, anything to do with my hands flat on the ground, I can always just use parallettes right

[@GymnasticsMethod]

I’m not sure that I understand the problem. So not you wrists but your hands (palms?) hurt, or what?

[@Primetime_dads]

@@GymnasticsMethod not palms top center somewhere. So I do all my push ups on push up bars, but dips and ring work is fine. So all the handstand work you got, I’m sure instead of putting my hands flat on the ground, I can use push up bars or what ever right?

[@Primetime_dads]

@@GymnasticsMethod hey I will be signing up tomorrow 100 percent, I would like to have a phone call, I have a few questions. Is that possible

[@alexandercardona8246]

This is really helpful! Do you have any recommendations for cross?

[@GymnasticsMethod]

Should I make a video about that once?

[@UltimateMathfighters]

Bent arm handstand ✅ Elbow planch ✅10 sec L ✅ Tuck planch ✅10 sec Frog stand ✅ 2 minutes Now I'm going to do, exactly as you explained, nothing other else. Thanks 🎉❤

[@seancarlopiodo2685]

can I proceed to that exercise even I can't do elbow lever?

[@GymnasticsMethod]

You should do elbow lever first

[@seancarlopiodo2685]

@@GymnasticsMethod thanks sir

[@masterleon40]

How does a shoulder flexion excercise work out the lats?

[@GymnasticsMethod]

It’s not the shoulder flexion, it’s the poweful depression

[@masterleon40]

@@GymnasticsMethod yeah, i wouldn't say it works the lats the same way i'd say it works the anterior deltoids. I guess you could say it involves the lats, but they are major shoulder extensors.

[@HamidTorres-lg7ym]

If i can do this exercise i can do planche or no😢?

[@NN-kn2jp]

Türkçe altyazı ekler misiniz lütfen

[@ElioCalisthenics]

Great video as usual! one question is can I do this on parallel bars? is it similar to chairs? thank you!

[@savagetheentertainer]

Yes I use my leberts with a towel or something to pad my shoulders but the p bars at the gymnastics gym work perfect for me

[@GymnasticsMethod]

Yes you can! I don’t really like it because it’s weird but possible

[@ENGRAINING]

is this similar to "back lever"? will "back lever" help in the planche progression?

[@tredayy312]

Scapula 4 BL is different 2 planche.

[@ENGRAINING]

@@tredayy312 you are right, back lever is done with a pronation grip. would the scapular position then be more useful for planch progression if we do a back lever with supinated grip?

[@GymnasticsMethod]

Back lever has transfer effects to Planche yes

[@Primetime_dads]

How does your program differ from gymnasticsbodies

[@GymnasticsMethod]

I don’t know, I never saw that program

[@ashishpoudel9539]

great

[@GymnasticsMethod]

🙏

[@spikeyslug1717]

@Gymnastics Method When it comes to static progressions like the planche, the Maltese, front lever... I see a lot of praise and marketing around dream machines. What is your opinion on these ? Are they useful and can they really boost the progression ? Or do you end up just being dependent of weight suspension and resistance bands can do the job just fine ?

[@GymnasticsMethod]

Dream machine is good to build neuromuscular connection and connective tissues, so yes it’s really helpful, BUT strengthwise you’ll hit plateau pretty quickly. 😕

[@francisbusque6363]

How many time a week should we work on full planche and how many skill can we work at the time

[@GymnasticsMethod]

It depends, check out my video “Should you workout everyday?”, but basically 2-3 times a week/skill is a good amount

[@francisbusque6363]

@@GymnasticsMethod thanks a lot much appreciated 💯

[@wallesdrop3026]

2-3 times skills? what about the other days? how many rest days? and what should I do beside skills? ​@@GymnasticsMethod

[@ay2workout928]

Finally 😎

[@GymnasticsMethod]

yess

[@Rato-t5y]

Cool

[@randikatharindu4587]

How much is your height .?

[@GymnasticsMethod]

180 cm

[@randikatharindu4587]

@@GymnasticsMethod ❤️❤️❤️

[@Roadside121]

unfortunately most gym doesnt have such equipment and i dont think my shoulder can handle it.

[@GymnasticsMethod]

Chairs, and gradation!

[@keeran9306]

GM I have a question about gymnasts biceps. Its commonly known that the biceps of gymnasts are built by doing straight arm exercises whereas bodybuilders would build them by doing curls. But generally we see that the gymnast biceps are way more impressive. The question is, do you think gymnasts build the crazy biceps because of the straight arm work or in spite of it?

[@GymnasticsMethod]

Hey! I have a video about that, have you watched it? kzbin.info/www/bejne/ZqTHXoBnp6eSpas

[@keeran9306]

@@GymnasticsMethod Thanks yes I have. I think I've watched all your videos at this point haha

[@bidensenile4196]

👍❤️🙏

[@GymnasticsMethod]

💪💪

[@huynhan9573]

ok

[@GymnasticsMethod]

Ok

[@huynhan9573]

@@GymnasticsMethod ok

[@anotherguy5038]

Lay not up for yourselves treasures upon earth, where moth and rust doth corrupt, and where thieves break through and steal: But lay up for yourselves treasures in heaven, where neither moth nor rust doth corrupt, and where thieves do not break through nor steal: For where your treasure is, there will your heart be also. -Matthew 6:19-21

[@jacoblangdance]

When all your chairs are made of thin (weak) wood and fabric 😮‍💨😮‍💨😮‍💨

[@GymnasticsMethod]

mine are not that sturdy either

[@jacoblangdance]

@@GymnasticsMethod I love the technique though! I'll give some time for my brain to be creative enough to work something out! 😂

[@bisisibi]

first view buddy

[@GymnasticsMethod]

🙏💪

[@bisisibi]

thanks a lot

[@varkxx]

2nd :)

[@GymnasticsMethod]

💪

[@varkxx]

@@GymnasticsMethod can u please make a beginner weekly workout

[@man94xxBIG]

I can't get my tucked knees off the ground much...but I will do this routine often now