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About this post…👇

There is nothing inherently “wrong” with rounding your spine during planche and many athletes actually prefer that technique. That said let’s explore a bit deeper the difference.

First let’s make a few clarification of some weird terminology that I see going around a lot…

👉 The first variation IS NOT a “Over-Protracted” planche. Protraction is the “same” on both. The difference is the degree of flexion of the spine.

✔️ You either have protraction, neutral or retraction.

👉 The first variation IS NOT a “Hollow Body Planche” and the second one a “Straight Line Planche”. Both has a hollow body activation (Abs engaged, PPT, spine flexion).

✔️ Unless the planche is done with anterior pelvic tilt, no protraction, and extended spine, it’s a “Hollow Body Planche”. In this example, both has a “hollow body position”.

🤝🏽 For the sake of this post we will call the first Planche a “rounded Planche”.

Now to the reason why I believe the second one (neutral/slightly flexed spine) is “better”…

1. Difficulty: the second Planche is harder for many reasons. It will require a greater degree of forward lean and with that more shoulder strength is required. When we round too much the lever gets shorter and the skill it’s easier to hold. Also, the muscles responsible of protraction (Pec minor, serratus minor) need to work harder.

2. Transitions: we don’t only want a planche but we want to move to other positions (handstands as the best example). Having our spine neutral/slightly flex make this transition and other ones smoother.

3. Safety: this one is debatable and I won’t make the bold statement of the “rounded planche” being dangerous. We don’t know. But based solely on logic, a neutral/slightly flexed spine seems to be safer than a fully rounded Planche.

🧠 Food for thought: Think of rounding too much, not differently than arching. Both are compensations. Both makes the skill easier.

What are your thoughts on this topic?
Let us know down bellow 😊👇

With Love,
The SM Team

💪🏽 Athlete: Fabian Diaz
💻 Written by: Gabo Saturno