Tuck Planche Tutorial - ALL Handstand & Calisthenics practitioners should know this skill
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- Опубликовано: 17 окт 2024
- Check out the tuck planche program in my calisthenics app:
www.bergmoveme...
The tuck planche program contains a ton of useful progressions and drills, both for technique and strength, but together by smart programming in order to get you there as fast and safely as possible.
This tuck planche video tutorial will teach you how to learn the tuck planche.
The tuck planche is a deceptively difficult skill and while many tutorials consider this the first step in the planche game, I would argue that it is far from it.
In fact, I would argue, that the tuck planche is in fact a much more useful skill than the full planche. It is also attainable for anyone - but it can still rake some time to develop a proper tuck planhce. i would also claim that all hand balancers, yogis, calisthenics athletes and movement practitioners should learn this skill due to its practical carryover to many other skills.
The tuck planche is also a yoga pose - lolasana, or pendant pose. So if you are into yoga and want a different perspective on this strength intensive yoga pose that is the lolasana (pendant pose), you can use this tutoral as a reference as well.
In this tuck planche tutorial I will go through useful form cues to teach you how you can most efficiently perform a tuck planche. I will also go through both technical drill as well as strength drills and progressions for the tuck planche.
I love how humble and honest you are, saying the tuck planche is hard. It is! It's better than saying it is a "beginner" move and is something that anyone can do in a few days. I feel more encouraged knowing the tuck planche takes hard work and patience to master.
I have just subscribed! Your videos are not only great on explaining the techniques, but more importantly I respect very much your attitude and humbleness. Thank you for the video!
It is not that easy. It takes a few days to hold yourself off the ground but doing a good form tuck planche takes some time. But once you can do a good form tuck planche, rest is easier since you have more options to use.
For me it is easy.
Well if tuck planche is hard, what would you rate a Maltese and planche??????
@@angycucumber4319 No need to be arrogant if you find it easy. There is a reason why he filmed the entire video to teach us. If they skill is too easy for you, why are you even watching a beginner video? So you feel better about yourself?? Big congrats to you, good job big boi!
@@atdb209Ye it’s not about your own or my own ego. It’s relative to what experts think, and experts believe that tuck planche is a beginner skill. Something is hard for everyone. even walking can be a hard skill for babby. Doesn’t mean you should feel bad if you can’t do it
YOU are a wonderful teacher! So patient, kind, and well worded!! Thank you for being an inspiration to me!! I am a 37 year old woman coming near to menopause. I watched a documentary on how fitness can help women with an easier menopause and you have helped teach me things I can try!
After a month strengthen my muscle combined with your tutorial, I could do tuck planche right in the first try, thank you very much
Hand position(45 degrees)
Straight elbows(tighten triceps)
Protracting shoulders(push them forwards and down
Round back
Nees close to chest
Been trying to get tuck planche for a longer time then I’d like to admit. Doing planche leans and straight arm crow pose, but could never unlock the tuck. Following your form cues and I immediately got it. Thanks for the helpful video!
And now toi doing advanced tuck
Been trying this skill for ages,looked through tons of videos to learn this skill and never got it.
I saw this guy late at night and gave a shot at it following all his steps and proceedee to get it first go for a solid 10 seconds.
This video is great.
Great tutorial, I had been struggling to achieve this but didn't know that I had to lean forward while tucking the knees in. You won a subscriber.
Your athetesim is amazing and your advice is so helpful. You deserve more followers to observe what the body can achieve with hard work. Looking forward to the next video already. Good luck for your future 💪🏼
outstanding, 10/10
I had the strength for the tucked planche but I didn't know how to go into it properly, but after following your instructions I was able to do it.
I held the tucked planche for a few seconds!
You have hands down the best video on the tuck planche. I've been trying for a week and couldn't get it...I just needed your tip about keeping my knees close to my chest and I was able to hold it for 5 or so seconds. Thank you so much
Best tuck planche tutorial I’ve seen - the crow variations were super helpful - thanks!!
Best explanation I've found so far, I was unable to do it until I saw this video and now I can hold the tuck position for at least 3-4 seconds
This video is great. You deserve more subs, it is easy to understand and it is very helpful for someone who doesn't have any idea what muscles to activate during this movement.
Amazing video, I've tried tuck planche for months with no luck! Watched this, took onboard tips and held it for a few seconds! Thank you! 👊🏼
Looking forward to your next video on this as I've been stuck on the tucked planche forever. Took me 3 months to get from not being close to hold tucked planche into 12 sec holds and only very slightly able to lift my legs outward.
Also tip to planche wall lean, i put a piece of silvertape where I perform my holds, and another piece at my "1 rep max" plance wall lean. Was pleasing to move the piece of tape week by week and see tangible progress.
The knees to the forearms is the step I needed! Thank you!
I really didn't think I'd be able to do this at all yet where I am in my fitness journey, but after seeing you go through the steps, I got it! Only for a few seconds, but it counts lol
Clear, detailed instructions . The best tutorial , better than the tutorial on my paid calisthenic course. Thank you
Starting calisthenics since 1 week, i m lifting weights since 9 months and i felt like it's impossible to do this thing, when i was doing it with you in the same time I unlock it at the first try amazing, thanks
9:30 planche leans are great. I started with the hands about 53cms away from the wall and 57cm seemed like a big gain. Anyhow, careful if you have pain in the wrist, don't work through the pain, go around the pain somehow.
Okay, this is the first useful video about tuck planche I've seen. I have a good idea of where did I mess this up, and what I need to make this happen. Thanks!
Great video tutorial thanks Sondre! Busy trying to unlock this myself.. using bands on my feet to aid my time under tension and planche lean to downward dog press along with pike pushups 👍🏽
This is a very difficult exercise, then Sondre shows an example with simplistic ease. Im new to this type of training, so this is a fantastic tutorial.
You are such an amazing teacher! So so incredibly talented. Your ability to break things down is second to none. Thank you for your videos.
What... an... amazing video. I have a phrase I often use "The Devil is in the detail" and bro you've gone into the detail. This will be massively helpful for me to try when I get to the gym today. Thanks so much
You explain it very clear man. Thank you
You explain very well, thank you from México!
Bro it was super useful by just by listing to your commond i did it for 5 sec straight and it is my first time this long😄😄😄
Great video, very comprehensive, your programs definitely seem to be a go-to choice for people who have not committed to other programs. Do you think it would be prescribed to incorporate specific weighted training for people who have a harder time building the required muscle with body weight training, in the sense that it seems easier to optimize for hypertrophy that way.
I would definitely say it is easier programmatically to achieve hypertrophy with weights - but it’s not as cool/fun/transferable as with bodyweight training 😜 And I am also 100% it’s possible to built as much muscle using only bodyweight. You just have to be smarter and more creative in your programming and with your choices of exercises/progressions.
You are more than welcome to test out my programs, it’s free to try for 7 days, so if you don’t like it, you can just cancel 😊 I doubt this will be the case however 🤪
There will also be a bodyweight hypertrophy program coming to the app very soon 👍
love using the head with the wall.....really helpful thank you
Thanks fo this tutorial, I practice Ashanga yoga and this posture is called Lolasana :-)
I actually searched it up to include a section about it in the description of the video in case yogis wanted a different perspective on the skill 😊
If u learn actual full yog, then can get power as Ram murthy have in around 1950, can take / hold elephant on belly for 5 min, and in ancient time can throw elephant also like Bhim
@@aryavartmahan8471 ah yes, did they develop that strength by avoiding push ups during their vinyasa sequences?
@@Sondre_Berg y la otra es de las que tal el verano
LOL
Good video! Made the planche a goal but did not realize how hard it was. Did the tuck with bands and found the balance difficult. Was looking for a video of more of a beginner type person because most pros just show a 3 step type progression that does not show the difficulty of the basics like this video does. I can front and back lever and want to add this and hand stand to my accomplishments if I can. Bit of a challange at retirement age. Would like to figure out what muscles I have to work on for this exercise.
Thank you so much! I really needed this!
Such a great video, it's very helpful and appreciate the small
details u mention.
very clear and concise
Thank you very much....the way you explain and demonstrate is really amazing!! Will definitely start calisthenics watching your videos!! 😃💪🏽
Finally actually a tutorial for tuck planche
You are an amazing teacher! Thanksgiving for your video tutorials!
Only 2 videos into your channel and I already subscribed. I really really like how you explain things, keep up the great 😍👍 work!
Very comprehensive! Great job!
It was an excellent explanation, was really helpful. Thanks! Subscribed.
this is such an underated video. it is a shame. thx sondre! those are great. ✌ ❤
Best tutorial ever! Thanks for sharing this🙏🏻🙏🏻
Thanks for you tutorials, they are very informative
Excellent breakdown, thanks.
Nice video dude bro now i can do tuck planche but I cant do adv tuck planche can you make a video on advanced tuck planche
He has a video called “lost planche progressions” you should definitely watch that it’ll help
Top instructions!!
Thanks you… I feel like I’m very close…will use what I learned here to help me unlock this.
I've been waiting for this, thank you thank you thank you!!!!!!!
This video is gold! Thank you so much
Thank you so much, I was really looking forward to this video :))
Great tutorial with plenty of detail, thanks dude!
You're the best, man!
Great job Parcero
Great tutorial! Been working on my calisthenics. Where can I get a pair of those pants?
Love u bro made my day
thank you so much for tips
You are amazing. Thankyou!
I've waiting so much for this vedio thank you
Great tutorial!!!🙏🙏🙏
Great video with awesome information 💪
This is great, thx.
great video! thanks!
Thank You So Much
Thank you
Great video I’ve just mastered the crow stand and I’m trying to learn this it’s so hard 😂
Lovely guy, like amazing explanations keep it up man love you 😍😍😍😍😍
Wow!
Hi! Sondre Berg!!
Very good video for planche!!
Thanks a lot!!
Have a great day~~♥!
See you~~!!
Where did you buy these trousers from😉? They are cool!
Incredible, I train a lot but didn't even know, I could do and hold the Tuck Planche... Just followed these advices... 😂 thx bro!!
I got the best mobility ad and I watched it
great tutorial! how many reps do you recommend for beginners?
and how many sets ?
i love this
Is it odd I can hold the tuck planche longer on my fist also the way you positioned the hands does help I made a few more attempts I just can’t hold it longer than 5-7 seconds yet … but I’m glad of my little progression 😊
Very cool and usefull. Thx.
Graet video!
Gracias.
When you round your back for this move is hollowing your chest the same thing? Would you hollow your chest to create the arch in the upper part of the back?
Yes - “hollowing chest” is the same as rounding upper back, or flexing upper spine. In the case of tuck planche I recommend rounding the hole spine as it will make it considerably easier
@@Sondre_Berg Thank you!!
Never tried a tuck planche before tonight but was able to hold one for about 5 seconds right off. Can't keep my arms straight though.. so will focus on that now. Can I train the tuck planche every day or should I just do a few times a week?
fantastic..
I feel like my wrists do not want to bend back enough to straighted my elbows. Any tips or fixes for this?
My knees slip off my arms. Not sure how to fix that. I can do a crow, and am trying the straight arm crow. Awesome video, thank you!
Thank you for this. Do you have one on the handstand push up dynamic move? Thank you
Your content is super helpful and well produced! Thank you!
✨ marvellous ✨…..🤗
I have shoulder pain after leaving planche Position backwords. How can i fix this?
Hello sondre, can you give some tips? i am having a hard time lifting my hips. Thank you in advance.
New subscriber
i get sharp pain in my bicep right away when I do this. I do this at the end of my workout so my biceps should be warmed up, please help
This is going to be my go-to video until I can hold the tucked for 10s!
hello, 05:20 I was able to do it)) thank you very much
I was able to do the tuck planche.....first time i tried it......but i just cant progress to advance tuck, even after trying for almost 2 years :///
i can do this!!
wow thank you!
it became easier but
how, how do u breath in tuck planche hahah (i just did 15+ secs)
Bro is the first person ever to show on his face how hard it actually is to do some skills lol
Yup!
I really dont understand this move. I've been doing bodyweight workouts for 10+ years, can do 40-50 push ups with a 20 kg vest, can do about 40 dips at a 80 kg bw, all with proper form. Yet holding the tuck planche for more than 2 seconds seems impossible. I can hold planche leans with hands at waist level for a minute and probably longer. I just can't figure out where the weak point is. I have straight arms, keep my scapula protracted, yet I can't do it. If anyone has any idea, I would really appreciate an opinion.
I have been injured for 1 year only trained core and still hold 10 sec tuct planche in past it was 20 ses but still cannot adv tuct so i dont think we should relay on tuct planche for other variations transition
My front forearm hurts while doing this why?
One of my biggest issues with the tuck planche is my terribly weak latissimus dorsi. For whatever reason, I can't seem to get them to fire and keep my back strong, so the scapulae pop out and I lose all tension.
Pull ups!
Sounds like you arent doing enough of the basics, pull up,s inverted bw rows, pushups, dips, hollow body holds etc.
how about tuck planche push ups :) ?