The Best Progressions To Use For Planche, Front Lever, And Other Static Skills.

Which progressions to use and how to program for static skills is a contentious issue in calisthenics. In this video, I explain an intelligent approach to optimize progress with statics.

[@DaazCalisthenics]

So true. Working with levers needs some creativity but it's possible for sure!

[@LePhamTheVu]

One arm handstand is more complex bruh

[@yungthug2403]

@@LePhamTheVu balance wise yes, strength wise no.

[@Xero-23]

Daaz nuts

[@robinsontorresmambuscay1952]

That's exactly what I've been looking for! Thank you so much. You're such a great inspiration for every bodyweight athlete. Keep on going with the good work :) Saludos desde Colombia c:

[@peacefulbeast8386]

Best video on calisthenics strength building, period.

[@brookesenfrance3852]

Thank you for the explanation Simon😎 Are any of the Calisthenics community doing videos on rehabilitation of dysfunctional shoulders/core? I really appreciated this video, many thanks again.

[@StylesLee]

This is where i need to hold, the stroddle i have to work on.. it will improve my dancing skills a lot more. Thanks Simon for a Top Video

[@1m2ogaming]

this channel content is top tier watched a couple of videos and they're all so good and useful.

[@masterchief5437]

Thanks for this, sometimes I get ahead of myself and practice harder progressions

[@KemoMarriott]

Superb video. Love your insights on programming. I bought your Planche program last week...highly recommend it to anyone on their planche journey

[@michaelhaumberger]

Best lever tutorial on KZbin 👌🏻

[@ChrisFranklin.2260]

Just like you taught us at Awaken sir! Thanks so much for putting these together for us!

[@berkahabadi9482]

So in other words, we need to realize our current progress and address the weakness (or working around it).

[@mustafamaqbool3854]

You're the best body weight Athlete I know!

[@kichu2555]

osvaldo

[@stamatisvragas7720]

Lefteris petrounias, he is an Olympian gymnast and if you were referring to youtubers... Yes he is one

[@herbertleo1688]

Thank you Simon!! Really appreciate your efforts!!!

[@bennycalisthenics862]

Very nice informative video🙌🔥👏

[@trightanpanui6919]

Awesome vid, very clear and well articulated! Keep up the hard work, brother xo

[@didouben3136]

U really deserve a million subscribers bro, verry useful

[@Penfold__]

Thank you for this.

[@ethanbaird5058]

this is a great overall approach. thanks for making this!

[@PapiChullo34]

can you upload a video for best body stretch. its help us for the learning. thank you.

[@batboy5023]

Fantastic video!

[@SatishChouhan]

Helpful tutorial

[@kaiztrewq3234]

I like your videos very much. Very helpfull and professional!

[@RomanKondrachov]

Great advice Simonster!

[@hotpolarbear]

멋지네요 잘보고 가요

[@GurukulStudyCentreIndia]

Great help. Thank_you_so_much 🙏🔥❤️

[@6David]

Simon the best! strong💪

[@BURPEEyogauncle]

wow, you work on any cirque shows? backdrop is vegas! and you make it look sooooooo ez!

[@subhrendudas7857]

Thanks a lot

[@Cheetah_of_Azra]

Thanks. I really enjoyed this video.

[@tommydommi]

Very helpful! Your form and technique is awesome/ nearly perfection. Thank you for the tips and motivation Simon.

[@dolevmazker736]

So clean man

[@MrShadowflame89]

Fantastic stuff mate

[@user-nf6jl9cg1t]

your form is incredible

[@CalisthenicsNation]

Nice man I subscribed

[@kentorh5036]

Nice video, awesome form

[@yangshen5540]

Good GOD, who is this guy? Amazing information!

[@prashant_sthenics1997]

Amazing. 💟💟💟💟very deep knowledge thank-you

[@TheGoodGuyFromSMDC]

Super clean. Power...

[@kacehollingsworth6362]

Fire content. Super informative.

[@malcolmcalisthenics]

great!

[@jinethweragama1218]

Should I do the 5 sec maximum intensity hold on the same day as I do the 10-20 sec hold

[@kamrancalisthenics5604]

Great video 💪👌

[@RamoulVinit]

Amazing Tutorial 💪💪

[@Javier-dg7ld]

Great video

[@7_up4]

Amazing sir!

[@ahamedeesafaiz4182]

What is the rest time between sets...?

[@Y4S94]

Can you share on how to control breathing while planche or front lever?

[@roydenstanley1386]

Hi Simon I am very impressed with your program. I tried planch but i seem to be doing bend arm. How do i fix bend arm.

[@siemore]

Thank you simon

[@ahmadnote8577]

Helpful thanks a lot ❤️

[@garethsoul23]

good one thank u

[@stevestetson3830]

Great video Simon.How much rest would you recommend in between the 4-6 sets?

[@avechristusrex1161]

Maybe 1-2 minutes but if you want it could be less it just depends on how you feel

[@torf_]

My biggest problem is that i can't open my legs that much, so my straddle planche looks like slightly open full planche. Thus I do one leg, it's really comfortable for me and I can get twice as much time then doing "slightly open full planche". I'm trying to flex my other leg more and more, making it straight, till I reach full planche. But also I'm trying to do the straddle, I'm at 5-10s of 70° straddle. And around 15s One leg. My question is, is the straddle planche worth of doing for me, or not ?

[@orbitaltempest]

I have the same problem with straddle. It's either that you use your time fixing your flexibility for straddle or keep doing one-leg (and advanced one-leg) till you reach full planche. I decided to stretch for straddle on the side while I trained. Use a light resistance band if you decide to do more straddle.

[@ievgendergausov2867]

super

[@funnyman4072]

For the planche I can only hold the tuck planche for like 10 seconds. What would be a good alternative when wanting to hold for 20 to 30 seconds?

[@OldSchoolStrength]

Do you use parrallets?

[@abhaydxyt6282]

Nice!

[@Bloomio95]

Training these progressions plus hspu, handstand, bridge and v-stit progr. Is hitting most of the upper body muscle for me. Do you think this is a legit upper body workout? Maybe add pull ups and push ups?

[@DrTopLiftDPT]

Your bicep peaks are very impressive

[@taoxinlyu7538]

I attempt to make the plan for Planche, where I come up with 4: 1.planche holds4*15s 2.Planche Lift3*5 3.leaning Forward3*10 4.Scapula pushups2*10 what would you say?

[@SirWetBiscuit]

Yeah, that's a solid plan! You'll make amazing progress doing a mix of static holds, dynamic raises/negatives, and FL rows/Planche pushups. Stay consistent and you'll be amazed by how fast you can actually make progress!

[@taoxinlyu7538]

@@SirWetBiscuit Glad to hear that. Cheers, mate.I kinda conquer one move to another. Back Lever, flag, front lever, OAP, but planche is sth. that can't make much progress.

[@isaacst4975]

How do I start? I can’t do planche holds or planche lifts yet

[@taoxinlyu7538]

@@isaacst4975 you mean tuck？

[@isaacst4975]

Taoxin Lyu yep. I don’t know what exercises to do to progress when I can’t do almost anything

[@RamoulVinit]

Monster 👏👏

[@krishnapranav7896]

I'm surprised that you used smith machine to do squats, coz smith machine is prone to cause a lot of injuries and imbalances.

[@jolantavynuoge2570]

Amazing. Very beautiful 😘

[@alfonsoparrado3112]

I planned my training around your previous videos, where you said 3-4 sets of 10-15 s holding the position, but why have you increased it to 15 to 20 s and 4-6 sets now? That's just harder to combine for me with other trainings that I would do after, like HIITs to lose body fat or eccentric exercises (like pistol squads, push ups and pull ups) to get my whole body strong and not just develop these techniques.

[@thibautbenoist1236]

I don't think you necessarily have to work with anything over 15s (even though the video says so) Keeping everything under that mark will allow you to perform more advanced progressions anyway...

[@drip369]

Single leg may help towards straddling, yet so does frog holds

[@yungthug2403]

Rapidly going from L'sit to straddle is the best way in my opinion, you go from L-sit to straddle and hold at straddle for a split second, then do it for reps, then try hold it for a full second after so long each time, and then 2 seconds and eventually you wont even need the L-sit kick start

[@yungthug2403]

putitng weights in your pockets for your previous strength is also good, example, I'm currently holding an advanced tuck for 8 seconds, but I do L-sit to straddles for around a second, but on my previous, which would be the tuck, I put weights in my pockets when I perform it and on my first rep hold i try to go into advanced as best i can. that way you get the most out of the 3 positions that surround you. they are different body positions so it doesn't take all your strength for each hold, so you're able to perform good on all 3. and this way you also get great endurance and strength, With front levers I use bands and i'm currently on red band I have put lines accross it to measure the slack when i perform it, the more slack on your band the harder it is so we i step up to the bar I can measure which slack i'm at i did it in 4 different stages slack 1 would be where i have to pull the band to my dip bar and stretching it before i get into position so it's got good resistance, slack 2 is basically just putting it up to the bar with no slack but no stretch, slack 3 is like 2 inchesof slack and slack 4 is like 6 inches of slack. I do 2 holds at slack 2 inch and raises and 3 holds at noslack/noresistance with raises. I could do the slack 6 inches, but it owuld take my energy and probs hold it for 1 second before failing, when i get to it, i want to be able to hold it for 5 seconds so i could do 2 good reps with it, to measure this out you justput the band behind your ass step up to the bar and put it over then mark two lines either side on the part that covers the bar, where there's no slack and no resistance, then measure 2 inches awayand mark 2 lines and then 6 inches, another 2 lines so when you hold the position the progression lines will be ontop of the bar. for me it's the best, coz these bands aint just 1 resistance, they range from many depending on the slack that's in themi think the red one is like 10lbs-25lbs, if you go to the bar and try what i said you'll definitely notice the difficult betwen these 4 measurements, I guess once you completed these then it's time to try without, maybe you wont be able to hold a full front lever I don't know I haven't got to that bit, but I think holding a straddle wouldn't be a problem, at 2 inch slack you can barely feel any resistance and when i try raise on it my hip kinda dints inwards so it's not a proper straight raise, but with the noresist/noslack i can raise straight, you can also train for L-sit pull ups with bands, but i'm talking real L-sit pull ups, the ones where you pull up until your crotch touches the bar, and when you can do that, and front lever, you do front lever pull ups so you touch the bar with your crotch........................... These progressions have been helping me the best, I have 3 different training days, 1 for pull 1 for push and 1 for skills training (front lever and planche) When I do my skills training I do it like Greasing the Grove technique, i do it 4 times spread out on the day every 4 hours, but I do the fron't lever 1 hour after the planche, so it's like 8amplanche 9am front lever, then 12pm planche 1pmfront lever and so on. I'm able to perform my best each time, I never need 48 hours rest on every day lol, you really don't need to do that, unless it's the exact same exercises, like i wouldn't do pull day and then the day after another pull day, but I do, Pull day and then 24 hours after frontlever/planche training and then 24 hours after that push training and then i rest 1 day, every week i'm doing my days i always up the tension best I can making it slightly more difficult. I am never fatigued to do an exercise, never injured, always warm up before and stretch after. pull day is 1 hour, push day is 1 hour, planche training is 10 minutes and front lever is 10 minutes each time of the day so in total 40 minutes each.............. If you're looking at this message 2+ months later, please respond and i'll let you know where I'm at and if I changed my training methods at all etc. Willing to provide proof if you don't believe what I say 2 months later also. Hoping to hold a straddle for 5 seconds and to completely hold a front lever with no band.

[@yungthug2403]

Also just to add most of the people on youtube who do calisthenics have forgot how they progressed, coz many methods change, so what they teach isn't from experience, it's from what they actually think is best, when you watch actual progression videos of some amateur going from 0 to full planche, you'll notice it's very different. sometimes what these youtubers think is best, isn't the best for someone who's slowly progressing, i notice many give unrealistic routines where any beginner who's only just managed to hold a tuck planche for 5 seconds would struggle like fuck with the tuck routines they give, if you can hold a 1 leg frontlever for 15 seconds 4 sets and do 5 raises for 3 sets then let's get real You could hold a full front lever for 5 seconds easy lol unless the time rest between those 1 leg front levers is like 3 minutes. coz i can hold a front lever 5 seconds on red band but i couldn't hold 1 leg front lever for 15 seconds and 4 sets with lets say 1 minutes rest inbetween, it wold be more like 15 sec-15 sec-12 sec-8 sec for me but i can do 5 seconds front lever 2 sets 1 minute between. so why couldn't you do the same without the band with this method, they have no idea what position a progresser will be in, they completely forgot how they themselves progressed, so they say what they think, it's not terrible advice by any means, and some do give good routines, but if you can hold a 1 leg front lever 15 seconds 4 sets and all the other stuff on this routine then you can definitely hold a front lever for 5 seconds. for me it's best to work the strength first and once you achieve, then work for endurance.if you're trying to progress strength through endurance routines it will take much longer to achieve that hold... Maybe other people find it better with endurance, but i've tried and it takes longer for me.

[@halfdanbigseth9694]

Was wondering when you suggest moving to a new progression? And how long you suggest resting between sets?

[@Xtremer846]

4:21 half lay planche which is found hard to see on KZbin and no one teaches on this drill

[@Robzi_1000]

Took me just under a month to go from 0 to getting a 15 second front lever hold, I used the tucked lever progression almost everday 3 sets 10-15 second holds, also with all the pull up work and chin ups I keep my legs in front of my body in a semi L sit, now I’m working on the Planch about 3 days in I feel miles of but if people want me to I’ll update

[@eric-coachsanteperformance3049]

How to implement strength training to the schedule you give at the end of the video?

[@yoavsutskover5191]

Leans

[@jiageng1997]

When i try going from advance tuck to piked straddle, my right shoulder will usually pop and I'll fall to the floor. Is that because my anterior deltoids are too weak?

[@stevensdanseur9649]

Question ? Pourquoi travailler les jambe ?

[@eldarbeshtoev9182]

What is actually harder halflay planche or advanced tuck ? I don´t understand why halflay is easier for me ?

[@sebazm693]

Soy de ARGENTINA

[@pablo_fg17]

Simón you can do malteses? (Not necesary súper wide grip, but wider than full planche), so you can bro??

[@shivammishra821]

I am not able to do even 1st stage of planche by folded legs I need to take support of my elbows with my knees. I don't understand which muscles to train for planche.

[@Vishwesh2]

I'm 1 month late. Do you still have a problem in learning planche? I might be of some help

[@juandaviddcncalisthenics]

Si él puede yo también podré.

[@orvobx7909]

does holding a position make you strong as fast as movements like push ups?

[@eliassimo6449]

Whats the average time to learn planche and front leaver ? Like 5 months or ?

[@lonevibes8824]

Bro how can i progress from tuck to advanced tuck

[@ign_dea_5593]

Hi simonster. You are great! What is you weight and height?

[@davesurya1356]

I think he's 1,75 ish m, around the same as Gabo Saturno.

[@Hey0CaptainjAK]

anyone know the height of the dip bar he is using?

[@cherishfelize4836]

What is that pull up bar called?

[@LePhamTheVu]

You should compete in SW championship bro

[@calisthenicsindia8498]

What a vid

[@tstreino]

could you do a tutorial about planche press? i can do front lever raises but the best straight arm dynamic for planche i can’t! its too hard! not even a tuck planche press with straight arms can u help us please?

[@theamazingofhumanbody3847]

Hold at least 10s then try press :)

[@eduard6450]

try using rubber bands, they're really useful te learn skills

[@tstreino]

i already can hold 15 seconds tuck planche but i can’t press to handstand! with straight arms too hard

[@eduard6450]

@@tstreino try to progress to adv tuck and then start learning tuck press to handstand

[@muizalkasim4962]

Здравствуйте как удалось так тебя?

[@jaybirdtv9002]

🔥🔥🔥💪🏼

[@ilove2workout28]

Should the planche and front lever be done on the same days... say one then the other (super set)?

[@haykav]

Yeah that's a possibility

[@liu7781]

They use opposite muscle group ,of course u can ,they are a good pairs

[@mrdg]

🐐

[@XxChipsxX]

👌

[@agardragon6979]

I don’t think that stick analogy correlates to learning the front lever at all bc you can still change the weight. I would say a more accurate analogy would be like putting 50kg (exaggeration) from the start and that’s when the problem comes bc most ppl can’t hold 50kg with a straight arm so how are u supposed to get to that strength level without being able to do the exercise in its self. Even still there are many things not able to be mentioned in the analogy with a stick and weight including body fat, height, weight distribution, length of arm, etc.

[@boiboivan]

Female can practice Planche? Thanks.

[@InfernoVolatil]

Search for woman doing planche

[@boiboivan]

@Arsenal Coffee Co. thanks for your advice. Love u.

[@boiboivan]

@@InfernoVolatil thanks a lot. Love u.

[@XxChipsxX]

GET IT GURL

[@boiboivan]

@@XxChipsxX thank you

[@LOVE-wl1vh]

someone please explain 4:17-4:42

[@omarneves8347]

👏👏💪💪

[@Slaughter327]

Can I train planche and front lever in the same day?

[@TCt83067695]

Why not?

[@pinkpackvolleyball]

Your forearm muscles look like by calf or arm muscles.

[@joseruidiaz7173]

Exercises to legs, please 🙏

[@DrTopLiftDPT]

jose ruidiaz - have you heard of squats, deadlifts, lunges, leg press?

[@joseruidiaz7173]

@@DrTopLiftDPT Thank you for your opinion But I want volume

[@DrTopLiftDPT]

jose ruidiaz - wth do you mean, I don’t think you even know, and why can’t volume be achieved with the best, time tested exercises I listed previously.

[@joseruidiaz7173]

@@DrTopLiftDPT Because a while ago I already made them and I didn't see results

[@joseruidiaz7173]

@@DrTopLiftDPT Give me your number to speak better

[@user-cm8ny9gs3e]

👍

[@kolxvd1828]

More

[@Shy2Low30]

Hello there

[@dexavionsanders4288]

Never Disappoints