Planche Tutorial - The Lost Progressions

If you would like some help with your planche program, or workout, check out my bodyweight workout & handstand training app which includes a total beginner workout/program for the planche (learning the tuck planche) as well as an intermediate to advanced workout/program (going from tuck planche to full planche). With hundreds of progressions to choose from, YOU get the most efficient program for YOU:
www.bergmovement.com/movement...
The planche is a cool Calisthenics skill and a great way to strengthen your shoulders, core, biceps - almost everything! And to do it, you don’t need any equipment but you body - a classical bodyweight exercise.
While some might be able to perform this calisthenics skill within a year, other might spend years working on the planche. How difficult the planche is and how long it takes to reach the full planche depends on you bodyweight and proportions such as length of arms which is will mention in this tutorial.
In this planche tutorial I introduce what I call The Lost Planche Progressions. In particular, we will go over how to create half-steps between progressions - to break down the large jumps between progressions such as the advanced tuck planche and the straddle planche that leave many stagnating in their progress towards a full planche.
I will also be going through some specific exercises you should focus on that will expedite your planche and overall calisthenics progress.
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[@gonzalezmanzanillahectormi7247]

Subtitles in Spanish please 🥺

[@Sondre_Berg]

I allready translated 2 videos to Spanish 😊 this will also be translated.

[@gonzalezmanzanillahectormi7247]

Let's go brooooo

[@Sondre_Berg]

Spanish subtitles added :)

[@gonzalezmanzanillahectormi7247]

This helps me a lot thanks bro

[@yokonahim2722]

@@Sondre_Berg Thanks so much! Spanish speakers is a very large community. We are very happy that you put some subtitles!! 🙏🔝🔝

[@slapdisgaem6601]

This is the best Planche Tutorial video I have seen in the past 5 years or so. It's so rare to find a tutorial mentioning the inevitable which is physique and also the progression to develop the extensors of the spine. Glad to see someone giving actual helpful advise.

[@Sondre_Berg]

Thanks for the comment man 😊 appreciated! And I’ll keep uploading whatever I feel is valuable information and stuff I wish someone told me along my 10 year journey 😅

[@AlexeiRamotar]

Does everyone start off doing the tuck planche?

[@The_Debaters_Cave]

Planche lean

[@stifnils]

❤​@@Sondre_Berg

[@galvatron6643]

I am 14 years old and I have achieved my first 3 seconds of tuck planche this video will help me to continue advancing thank you very much for these instructions

[@ifeanyichukwu3644]

strong

[@Shoegazebasedgenre0.]

14 year old with zero myostatin

[@solomon9507]

holy shit. your vids just minecraft but you just cant judge a book by its cover.

[@Vaibhav-nn5eb]

I am 13 and I can hold it for 2t seconds

[@solomon9507]

@@Vaibhav-nn5eb I am 17. 8 months of traning. Advanced tuck.

[@mrnaizguy]

Love the detailed discussion about body proportions and their impact at the beginning. Please more of that!

[@Sondre_Berg]

Sure thing 😊

[@ianelynn9049]

I love your journey video you have incredible accomplishments how did you begin I'm trying to find a place where I can learn from the beginning thank you

[@DanielFlefil]

Awesome video man!

[@Sondre_Berg]

Thanks brother 🔥

[@Its_based]

Good to see u here

[@pruff3]

I love the fact that you don't just show the final results but actually explain how you get there and why it's hard. Thanks so much for the video.

[@andrewnope7134]

This and your press handstand video are incredible. I was a gymnast for 4 years in high school. I've been working on these tricks for years on and off, and your videos showed me exactly what I'm lacking (no other video or coach has) and exactly how to target those areas. Amazing content.

[@mattL0103]

I have rewatched this video a lot now. It feels unique. Thank you for opening my perspective on how to tackle the planche. Regressing from a piked straddle and trying to attain the open half lay planche has given new life to my planche practice. Not a lot talk about trying to progress a leg, a hip, at a time. Thank you sir! :D

[@raindoset5408]

I cant do full planche yet but i can recommend some progression 1. Planche lean(build shoulder strength and stability first) 2. Reverse leg lift(build glute strength to lift your leg) 3. Frog stand(it just made me more familiar with tuck plance) 4. Tuck planche 5. One leg advance tuck planche 6. Advance tuck planche 7. Half-half lay planche(diagonal leg positon)(not mandatory,you can replace with one leg planche) 8. Actual half lay planche 9. Straddle half lay planche 10. Straddle planche 11. Full planche This progression is a bit longer than the typical planche progression you see in most videos but it really add to the small things that can help you advance like the one leg adv tuck. Also you can just skip half lay part but i think it will be easier for you to advance with half lay parts because they may be quicker to progress through. Keep in mind that this is my idea,not that i recommend it but you can do the half lay if you're light enough and I've seen others do it too.

[@abelaum-pranayamatma]

Now why didn't I think of using my bands to help with my planche?! I am one of those heavier guys (for now), and this opened up the ability to move from tucked planche to full planche with bands and dynamic movement full planche up to handstand. I really love this. Best tutorial I've seen out there! Thank you!

[@chukwuka-steveorefo1812]

wow I have no words for how amazing this tutorial is. Good Job Sir!!

[@iyernil1]

It’s an amazing tutorial Sondre - thanks both this one and the front lever one

[@YouTrolol]

i love this tutorial, breaking down the mechanics of everything to work on. it's the smart way to do things. start out by doing planche attempts. then break it down, shoulders - maltese dumbbell presses. back extensors, maltese assists/negatives (with shoulder support to put emphasis on back). i've also been doing the straight arm presses on dip bars, but now that i've seen this, i guess i should be curling my legs up and going through the planche progressions.

[@DouglasEkermark]

Great explanations, Sondre! Awesome to see you share more unconventional planche progressions that will help alot of people. 👏🏼👏🏼

[@Sondre_Berg]

Thanks Douglas 😊

[@monkshood6437]

Most helpful Planche video I've ever watched, awesome work!

[@TheZventrapapere]

Very useful insight! I can't wait for the next video

[@nicodie3]

You are a legend, sir. You bring such honest and fresh energy in the calisthenics and movement community. Keep up the good work !

[@Sondre_Berg]

Appreciate it 😊 thanks for you support

[@RyanSaysItToo]

This has been the best video regarding planches! Atleast the ones I've seen. Thank you so much!

[@collinquay6455]

Dude thank you so much I've been trying to figure out how to work into the planche for so long. This is extremally helpful. Thank You

[@robertheitmann8821]

Exactly what I needed. it feels like there is no progress with the common approches. Keep it Up!

[@Sondre_Berg]

Hope this will help then 😊 Let me know!

[@loushka128]

Yes the details about the spine extensors were very interesting. Moreover, I would like to learn more about the wrist position and angle during the planche and the difference using the bars.

[@michaeldavid4938]

The best tutorial for planche

[@kokakokaia9404]

i am very happy that i discovered this man,great job keep going

[@Sondre_Berg]

Appreciate it man😊

[@chrispickering6016]

Wow that spine extensor exercise revealed some serious weakness in that area for me, and I’m not tall or ‘long’. Great tips.

[@keithgoddard4192]

Wow, this is super helpful.... I agree 100% with you that going from Tuck Planche to Full Planche has many "missing progressions". I've been stuck at Tuck Planche for a while, struggling to move to Advanced Tuck Planche.... never even thought of trying a "One Leg Advanced Tuck Planche", but this feels like what I've been missing.

[@Sondre_Berg]

Let me know if it works out for you 😊

[@tonyhedworth4255]

Awesome - This video has inspired me to make planche a 2022 goal!

[@AvenueFifth]

All of your videos are really helpful, thanks!

[@yoliveira.translator]

Your videos are amazing bro! Keep it up!

[@aboutthat77]

Thank you for putting this video up you mention stuff that indeed hasn't been said in other videos. Another thing that can be used for helping the gap between progressions is ankle weights e.g. struggling to go from tuck to advanced tuck use ankle weights in tuck

[@michalinkowski2521]

Just recnelty discovered your channel. Your tips are great!

[@abdallahassem2391]

Great video waiting for the body proportion video and the band one

[@I.Carnivore]

Great video!!! The intermediate steps you showed are exactly what I need. I am also going to train the Maltese Press as well - never seen that before but it totally makes sense.

[@Sondre_Berg]

Let me know how it works for you 😊

[@edsilantyev3716]

A video on using bands for planche progress would be awesome!

[@raghavprakashagarwal3155]

I would like a more elaborate discussion on planche and body type dependence. The maltese tip was fantastic

[@panah2892]

^

[@Trener125]

Thanks man, awesome information!

[@josephmvutu775]

Really want to thank you boss, i’m sort of stuck at tuck planche but after watching this video i now know what i need to work on to go to advanced tuck💪💪

[@Sondre_Berg]

You’re welcome 😊

[@charlestrois3595]

Amazing guide

[@ireneepainetou9474]

Very nice video! Thank you! Very informative, explaining everything in simple terms, that is actually a "handy" video!

[@matthewsimmons884]

Super useful as always! 💪🏽💪🏽

[@LukaszStolarczuk]

Brilliant mate! Enjoyed a lot. Patient & commitment are useful too : )

[@matthewgrajeda9217]

Great content man your channel is going to explode if you keep the quality at this level 👍

[@Sondre_Berg]

Thanks man 😊

[@ananashaosam5193]

Good video , thanks from Spain .💪💪💪

[@Lionheart1984]

very nice variations man

[@Pmonse123]

Gracias por el tutorial, es muy completo. Me gusto en enfoque y lo detallado que esta, sobre todo para diferentes tipos de cuerpos, pesos y alturas.

[@Adam-tp8py]

My calves/thighs are absolutely gigantic, which has been causing me a lot of trouble. Good tutorial.

[@triumviri575]

u are awesome man thanks for your content

[@hf8895]

Sondre you are my lead 💪💪

[@johnsapla7906]

Useful video thanks for posting 💪

[@RecetasLocas]

Very good explanation. Thank you

[@xaviermiller9499]

Brilliant honesty off the bat. I've been (slowly and not focused on but) working toward a planche since around mid-2020 and have seen little progress. Obviously I didnt start by focusing on planche, but can now go into a bent elbow planche and the bottom of a pseudo planche pushup. I'm 6"4 and have relatively long arms, but got into running in 2020 because I realized that my asthma no longer had a big impact on it, always been a swimmer and my legs are pretty chunky. Also a bit of a fighter, so keeping fast twitch fibers engaged was a bit difficult at the start. Recently have had trouble with my lower back as I had been so focused on the upper part lately with quarantine and it just puts more constant strain on my lower back, haha! So I injured it, and am now working on lower back exercises. I can hold tuck planche for a while.

[@Sondre_Berg]

Hope your back issues heal well 😊 and good luck with your planche and all your other endeavours 🔥

[@kavinyudhitia]

The body proportion theory is very interesting!!

[@end3223]

very helpful video thanks!!

[@easterneurosweatsuitfan1371]

Very helpful and different video from other planche videos 👍

[@Annabel.music.official]

solid info bro, good luck with the channel ;)

[@Sondre_Berg]

Thanks bro 😊

[@ab1053897310]

Great videos here!

[@getoncal]

Great video man, thank you👍💪

[@twiggmister1]

Love the idea of the fishing line, as an invisible hold for your mic haha

[@paulk2085]

yes please do a video on using bands thank you

[@Socks53]

Hello Sondre. First time seeing your videos and I love it. Ive been practicing but harder than what I thought. However, getting better. Great music and tutorial. My only comment is that you are very good looking and love the accent and at times I can't concentrate. I will subscribe. Thanks for sharing.

[@jimmyfleebot]

I would definitely be up for some indepth discussion on body proportions. Maybe not only around planche but other exercises too. I would really like to know what I can expect to be hard for me and what might be easier. Anyways, really awesome content. Subscribed!

[@Sondre_Berg]

I will be sure to follow this up in the future 😊 So much content to produce, yet so little time 😅

[@edwardjones2202]

Great skills and great explanations

[@Sondre_Berg]

Thank you 😊

[@ell_workout]

Thank you👑

[@Chogz]

Cool will try

[@tatianasurazhsky6517]

Cannot imagine myself doing it but eager to try!

[@Thenics_fitboy]

Beautiful informative video 👌🏻👌🏻👌🏻 keep it up 🙌🙌

[@Sondre_Berg]

Thanks 😊

[@gretcheno3125]

Very enlightening

[@autoexec5367]

Thank you!

[@alexjulius69]

THAT physique is just 🔥🔥🔥🔥You're a natty Greek god

[@danielericcadonna7265]

Really cool and informative video! Probably the only downside, as other pointed out, is the background music a bit too loud. Anyway, keep up the good work!

[@BHC108]

Asowme video ,Keep it up bro but very underrated channel.

[@restygrey3915]

You're a beast.

[@amauryguerra6015]

Thank you!! I'm 60 yod and I'll try it

[@fanta19758]

I'm going to be using this tutorial as consistently as possible and recording the results here, (Consider it as a little bit of motivation!) Starting physique, Very fit, visible 6 pack and obliques. 160cm 46kg Competes in national competitons in 100m Australia. No Equiptment. Starting Skills Elbow lever 40 push ups 12 pull ups 10min plank 5sec handstand 1min 🐸frog stank thing. *Day 1.* Working on getting to a tuck planche, feels impossible to hold legs up. When holding legs up is purely from momentum. *Day 2.* Feels like day 1. Did lots of planche leans and planche lean push ups to get enough strength to do a tuck planche. Ordered some parallettes. *Day 3* Same as day 2 and 1 but can sorta hold a l sit *Day 4* Getting better at a L sit *Day 6* Injured shoulder from incorrect form *Day 7* Injured *Day 8* Injured *Day 9* Injured *Day 10* Started doing stuff again *Day 11* Got a 5 second L sit Day 12* Getting into a 3 second tuck planche,

[@Void170]

so hard!!! been training for it...

[@danielkwan1999]

i got out of being stuck at tuck planche by training my hspu and planche PUs. I prefer doing dynamic exercises so those 2 exercises have been helping me keep my efforts in achieving a straddle planche. im currently holding a super piked straddle for about 5-7s :)

[@Sondre_Berg]

Strange. In my experience bent arm strength has little carryover to planche training. Except of course if all you are missing is the shoulder strength. In most cases this is not where people are failing though 😅

[@mrnaizguy]

@@Sondre_Berg bent arm pressing helped me as well. Getting a sick weighted dip, weighted pushup and lots of hspu reps gave me a pike straddle planche for free without any direct training @ 187cm and 90kg bodyweight

[@Sondre_Berg]

@@mrnaizguy interesting! I consider myself a pretty strong pusher in terms of bent arm strength, but I personally had little carryover to planche training. I could rep out 90 degrees with ease before even thinking about the straddle planche. I’d love to see you planche and also know your max for the exercises you mention, let’s say for educational purposes 😜 If wouldn’t be too much to ask, If you could send me this on message on IG (Sondre_berg), or in my forum on my website (www.bergmovement.com/forum), that would awesome 😊 Same for you Kwan Daniel

[@joshoneill1296]

same thing worked for me, im at the exact same place as you lol. another thing that helped i think was resistance bands to get the straddle planche muscle memory. stay consistent, good luck bro!!

[@LiamEllis]

You're like Jeff Nippards long lost brother hahah, Great tutorial brother, thanks very much!

[@bboyprorite]

Very well explained

[@Sondre_Berg]

😊

[@albertilloquetepillo]

Great tips man. The transition from tuck to advanced tuck is terrible with both legs, but with one it's easier and smoother.

[@AnthonyAlaribe]

😊😊! More please

[@Burmaa]

Thanks 👍👍

[@benjamindanilov2752]

The lost progressions just helped me entirely

[@kuankuan1477]

The Legend

[@jefrymarine3781]

Very useful 👌💪🏾

[@Sondre_Berg]

Glad you think so!

[@sunitathakur2137]

Thank u very veryyyy much

[@Xtremer846]

I found one savage here Very impressive.

[@xxlimexx123]

Please do a video with the resistance bands!!! It would be really helpful!

[@jamesmahoney5436]

I would love two tutorials or at least your thoughts on these two ideas @Sondre Berg (huge fan btw, I love how supportive you are, you build a great and inspiring community

[@Sondre_Berg]

Hey man :) I have a tutorial for the human flag in case you want to check it out 😊 There Are also plenty of hard sissy squat variations as well as dragon squat variations if you haven’t checked these your 😊

[@jamesmahoney5436]

@@Sondre_Berg I just checked it out! Great stuff, thanks so much! Dragon squat was also a terrific suggestion- I've been working towards that one and no idea that it was called that or that other people were doing it. You're a great inspiration- I just did my first hspu this week because of your tutorials! I've got a long way to go!

[@slickdanger_]

As a long legged 6’4” guy with a -2 ape index I feel the immense struggle of these exercises 😂 still fun to try though

[@fernandosulantay]

As an 18 years old who weight 85 kg trying to learn planche, i am really thankful to you :(

[@Sondre_Berg]

Happy to hear that 😊

[@H.haru_u]

the assisted maltese be helping alot

[@wesleydacruz2855]

Great!!!

[@129-diegocustodio5]

That assisted maltese press one looks so great, would you give a more detailed progression on that like hand position or if you are grabing the table while doing it? its just that is not really noticeable from the angle it was recorded

[@jefrymarine3781]

I can do the Planch but with a bad form, Thanks for this content.

[@DeepakGautamX]

Wow! your tutorial is suberb!!

[@Sondre_Berg]

Thanks :)

[@henrikpeterson1652]

Very usefull it toke 5 months to get tucked planch on floor hold it 17 sec today, I can say I was happy, and felt the hard work playing off its only the start off my Journey very motivating my friends say not possible im to old i m 50 but I will prove them wrong

[@silburnmiller8570]

Very informative I can do three set 15 sec on parraletts that's for the tucked planch , at 59 year old I think that's not to bad so my journey has only just begun . thanks Syl

[@henrikpeterson1652]

@@silburnmiller8570 now 4 months later i do 30 sec tuck, 10 sec adv tuck 👍👍👍

[@viciousgameplay]

Yes please, more about bends o/

[@amish_mgr]

Please make Warm up video for planche

[@michaelberna987]

Thor is teaching fitness now! How cool.

[@arturzoa7069]

Ciekawy materiał. :)

[@robbyboon5739]

So we’ll explained, huge fan of you’re videos. In my opinion the music is a little loud. Keep it going!

[@KiwieZ]

i agree