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Exercises Movements, technique & proper execution

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Old 03-12-2006, 08:46 AM   #1
Mark Baldwin
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There is a db exercise that assists the planche but I am very confused on exactly how to do this. I cannot picture it in my mind. Is there a video of someone doing this or can someone make one and send it?

Mark Baldwin
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Old 03-12-2006, 12:31 PM   #2
Steven Low
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Lie on your back and hold DBs in the position that you would hold them if you were doing a planche on the floor. You can also do this with maltese holds as well. That's for isometrics.

If you want to do dynamic exercises then for example you can stand against a wall and do DB front raises all the way up until the DBs are above your head. Make sure your palms are facing forward. Also, one of my personal favorite is to get a few DBs then alternate from planche to maltese holds while lying on a bench. Each position you would hold for a few seconds before pushing the weights to the next one.
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Old 03-12-2006, 06:36 PM   #3
Paul Siatczynski
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I'm 6' 3", and weigh 195 lbs. I struggle with a tuck planche. What weight would be a reasonable goal to work towards in order to deveop a strong planche?
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Old 03-13-2006, 09:59 AM   #4
Roger Harrell
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As heavy as you can go. At 6'3" if you pull off a legs together planch you must video tape it. That will be quite a feat.

Start with a weight that you can hold in a planch position (lower than you think) for about 5-10 seconds max. Then increase it weekly in small increments.
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Old 03-13-2006, 12:19 PM   #5
Mark Baldwin
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I STILL dont understand or picture how to hold db
s in a planche position on YOUR BACK. I get the maltese, which is out at a 45 degree angle with the arms straight, but please be more specific about arm placement. Sorry for the ignorance.

Mark
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Old 03-13-2006, 02:15 PM   #6
Mike Minium
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Mark,

Hopefully the following troika of images will help:

http://www.crossfit.com/mt-archive2/..._dumbbell.html


Mike


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Old 03-13-2006, 02:24 PM   #7
Mark Baldwin
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Oh, so you just move to a 45 degree angle from there for the maltese then?

Mark
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Old 03-13-2006, 02:52 PM   #8
Roger Harrell
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Basically, yes. Though to do the maltese drill you really ought to be on a bench, because at the proper placement for the maltese your triceps and possibly the DB will be touching the ground.
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Old 03-13-2006, 03:34 PM   #9
Jared Waltz
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In Coach Sommer's planche progressions article, the kids have their fingers facing forward instead of back. http://www.dragondoor.com/articler/mode3/229/
Is this sort of wrist flexibilty beyond the reach of us mere mortals?
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Old 03-13-2006, 05:10 PM   #10
Roger Harrell
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No, it just takes a long time to develop and significant time on your hands. When my planch was strong I did it fingers back because I was actually stronger that way, not due to wrist flexibility issues. If I was going to press handstand out of it I would go fingers forward, but otherwise it was fingers back. You'll also note that the heel of the hand comes up off the floor a bit for many doing fingers forward planches. This of course requires very good wrist strength to not overstrain the wrists.
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