Planche Tutorial - The Lost Progressions

[@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

[@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.

[@jopeezy6971]

Let's go! Keep it up young king 👑

[@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

[@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.

[@DanielFlefil]

Awesome video man!

[@Sondre_Berg]

Thanks brother 🔥

[@Its_based]

Good to see u here

[@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

[@patruff]

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.

[@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.

[@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 😊

[@abelaum-prema]

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!

[@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!

[@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

[@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.

[@iyernil1]

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

[@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 🔥

[@michaeldavid4938]

The best tutorial for planche

[@raghavprakashagarwal3155]

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

[@panah2892]

^

[@kokakokaia9404]

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

[@Sondre_Berg]

Appreciate it man😊

[@Annabel.music.official]

solid info bro, good luck with the channel ;)

[@Sondre_Berg]

Thanks bro 😊

[@DouglasEkermark]

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

[@Sondre_Berg]

Thanks Douglas 😊

[@chukwuka-steveorefo1812]

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

[@Adam-tp8py]

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

[@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!!

[@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,

[@chrispickering6016]

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

[@monkshood6437]

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

[@matthewgrajeda9217]

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

[@Sondre_Berg]

Thanks man 😊

[@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

[@RyanSaysItToo]

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

[@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 😊

[@edsilantyev3716]

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

[@akgamers5921]

I’m 14 year old after 1 month and few day I can do 13 sec of tuck planche

[@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 😊

[@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 😊

[@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

[@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 😅

[@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.

[@TheZventrapapere]

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

[@yoliveira.translator]

Your videos are amazing bro! Keep it up!

[@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.

[@tonyhedworth4255]

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

[@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!

[@michalinkowski2521]

Just recnelty discovered your channel. Your tips are great!

[@AvenueFifth]

All of your videos are really helpful, thanks!

[@abdallahassem2391]

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

[@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 👍👍👍

[@wesleydacruz2855]

Great!!!

[@twiggmister1]

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

[@alexjulius69]

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

[@LukaszStolarczuk]

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

[@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.

[@lewisgordon1490]

One option I noticed by watching very flexible women doing the straddle planche (SP), is the SP would be a bit easier w/ more flexible hips, therefore it would be worth it to work on your middle splits and pancake while on your journey to SP.

[@ell_workout]

Thank you👑

[@Trener125]

Thanks man, awesome information!

[@ireneepainetou9474]

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

[@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

[@Lionheart1984]

very nice variations man

[@franciscochavez1010]

Inconsistency for me has been my problem with planche haha. Getting back into it now tho ! But honestly straddle planche is easier for me then advanced tuck or even just tuck. I have longer legs shorter torso and it feels super awkward for me to be in the tuck positions. But I feel I have an easier time starting from straddle and going from there.

[@alexrani12988]

Same here bro.. i experienced the same as you do.

[@Sondre_Berg]

Inconsistency can be a real killer indeed. And for skills like this, which takes a looong time to develop, it is even harder. What helps for me is to set smaller goals and sell rate them equally as much as the big ones. Full planche doesn’t need to be your first goal 😊

[@gezzapk]

Yeah I have the same thing due to my tight hip flexors. So straddle feels way better then adv tuck

[@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!

[@911Martina]

Good video , thanks from Spain .💪💪💪

[@kavinyudhitia]

The body proportion theory is very interesting!!

[@amauryguerra6015]

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

[@LiamEllis]

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

[@konstantinos9152]

I was training 9 months for planche and I discovered that I didn't train at all lower back which is very important ..finally someone talks about this ..

[@albertilloquetepillo]

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

[@benjamindanilov2752]

The lost progressions just helped me entirely

[@BHC108]

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

[@triumviri575]

u are awesome man thanks for your content

[@hf8895]

Sondre you are my lead 💪💪

[@matthewsimmons884]

Super useful as always! 💪🏽💪🏽

[@easterneurosweatsuitfan1371]

Very helpful and different video from other planche videos 👍

[@edwardjones2202]

Great skills and great explanations

[@Sondre_Berg]

Thank you 😊

[@amish_mgr]

Please make Warm up video for planche

[@johnsapla7906]

Useful video thanks for posting 💪

[@xxlimexx123]

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

[@danielweger6205]

I am the same height as you, but with 191cm armspan. I always Feel Like its better to have short arms. Insane work ! Keep it up 😉

[@Sondre_Berg]

Short arms are good for some things and long arm for other things :) for planche and front levers, long arms is a huge advantage :)

[@vincentlne8805]

The gap between straddle planche & full planche is insane for me

[@Sondre_Berg]

It is indeed! Try using the closed half lay variations as an intermediate step as well as using bands and the assisted Maltese press variations to get used to the body tension and positional strength needed

[@isapan2008]

Hi im just wondering a thing, in Osvaldo Lugones tutorial you learn the straddle planche after learning the bent arm pseudo straddle planche and then you simply do a push up to the straddle planche. Is that even possible? Is pseudo push ups good exercises?

[@Sondre_Berg]

Maybe if you have a body that’s made for planche, but for 99,99% of the rest of us, that’s not realistic at all😅

[@paulk2085]

yes please do a video on using bands thank you

[@sasho25]

Hello, what you said in your video about the problem with heavier lower body is something I'm pretty sure applies to me, so could you give me some exercises for that muscle next to the spine you spoke about or make a video mentioning it. Grate content by the way i really enjoy your videos. Keep up the grate high quality content and you can reach places, I'm sure in it

[@Sondre_Berg]

I believe I did introduce some drills for this in the end of the video - namely the assisted Maltese press variations. Starting with the open half lay with inclinometer reps 😊

[@tomasmedinaguerra7604]

the best explication, really like the mechanical tips and explications, you are so cool men, send you love! and I want to ask, how tall are you?

[@mareikeharm32]

Thank you very much. I really like your content. Most people don't have this problem, but I"m really struggling in reaching the first step: tucked planche. Could you make an tutorial about this? I would be really happy.

[@Sondre_Berg]

Will definitely do :) and you are mistaken in that most people don’t have this problem, cause most do😜 It’s just a lot of people don’t want to talk about it. Based on my many years experience as a coach, I would actually say that the opposite is true - most people struggle with the tuck planche. Most of the “learned the planche in 1 year” out there would tell you otherwise of course, but these are the real freaks 😜

[@ab1053897310]

Great videos here!

[@Thenics_fitboy]

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

[@Sondre_Berg]

Thanks 😊

[@debless9]

Good video, but the music is very distracting.

[@RatedX29]

I will use this to start trying to learn. Thank you. It's a year old, so this feedback might not matter anymore, but the video is pretty ideal. The background music is just a bit too loud imo

[@tatianasurazhsky6517]

Cannot imagine myself doing it but eager to try!

[@blakecoleman7221]

Hey just thought the music was a bit loud but great info :)

[@adarshkalekar7481]

Ya

[@mihatron6479]

Is possible for me to full planch if i'm 195 cm tall???

[@mihatron6479]

Please answer me please?

[@mihatron6479]

My body weight is 75 kg i can do tuck planch for 5 seceds.

[@michaelberna987]

Thor is teaching fitness now! How cool.

[@kuankuan1477]

The Legend

[@SanderHeieren]

I would really like to hear more about body proportions. I'm a retired soccer player, so my legs are extremely heavy, and by leaning even more over it hurts my wrist. Will you go over how you can develop more core strength in regards to having a heavy lower body? Thanks :D

[@hekkrjs2698]

In case you are open to other calisthenics channels as well I‘d like to mention CalisthenicsMovement and FitnessFAQs. To strengthen once core, you might want to use planks and side planks (you can vary the lever here as well), the dead bug exercise, hollow body hold, L-sits, leg raises, dragon flags etc. These are some of the exercises, which come to my mind, but I am not an expert on that topic. I‘d just recommend looking at some of the above mentioned channels (CalisthenicsMovement has a video on all core exercises differentiated between best to worst exercises in their opinion).

[@Sondre_Berg]

I think it was mentioned in the video allready😜 planche core strength is best developed with the assisted Maltese press exercises, starting with the reduced ROM open half lay variation 👍

[@SanderHeieren]

@@Sondre_Berg Yeah, I noticed that too. I commented it immediately after you mentioned if we wanted to hear more about it. Thanks for the valuable information. I will start on the maltese I guess then haha :D

[@SanderHeieren]

@@hekkrjs2698 I will definitely check that out! Thank you :D

[@michaelleonard2252]

"Blessed is the man who trusts in the Lord, whose trust is in the Lord. He is like a tree planted by water, that sends out its roots by the stream, and does not fear when heat comes, for its leaves remain green, and is not anxious in the year of the drought, for it does not cease to bear fruit" (Jeremiah 17:7-8 RSV)

[@RecetasLocas]

Very good explanation. Thank you

[@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

[@alazir15]

I would definetely like a tutorial on resist. Bands

Excellent information. Unfortunately I only can do lean planks, and a not clean basic tuck planche (hips too low). For all this kind of patterns (planche, hspu) my shoulders are incredibly weak.

[@Sondre_Berg]

You could try and build up your tuck planche with resistance bands😊 I also have a workout in my app specifically designed to get the tuck planche

Thank you so much!!!!!!

[@end3223]

very helpful video thanks!!

[@Xtremer846]

I found one savage here Very impressive.