Fastest Way to Learn the Tuck Planche Tutorial
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- Опубликовано: 18 дек 2024
- In this video, I explain how to get the tuck planche using different progression exercises. If you follow this tutorial, you will be able to learn how to do the tuck planche effectively and safely!
#bodyweight #planche
✅ ABOUT Dan Jeong
✔ Teaching calisthenics since 2012
✔WSUG (stands for Wassup Guys) cofounder and lead trainer
✔Samsung Health content provider (2019~)
✔Lululemon korea Ambassador (2020~)
✔Bali “Nirvana Strength” Bodyweight Gym Trainer (2018-2019)
✔Republic of Korea Marine Corps Officer (2015-2018)
-------------------------------------------------
✅ CONTACT
❤Dan Jeong INSTAGRAM | / danjeongg
❤HERACLASS | heraclass.fit
❤Email me | danjeong.official@gmail.com
Copyright ⓒDanJeong All Rights Reserved
My 1 Year Planche Progress:::
• My 1 Year Planche Prog...
NEW Tuck Planche Tutorial for ABSOLUTE Beginners:::
• Tuck Planche Tutorial ...
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2:48 "Think of this exercise as a leaning exercise." is one of the best advice about the planche that I've heard. Unfortunately, I have followed a bad tutorial in the past and injured my wrists. Thank you for sharing your experience and knowledge with us! :-)
totally agree
This tutorial was so good I'm not even going to look up any more tutorials until I master the moves in this one.
Glad to hear that!
Hi, I'm 58 years young,and just started this,Iwill do it! great vid!
jeff jeeves well jeff, did you do it?
this guy really knows what he is talking about....outstanding tutorial....thank you so much.
This is actually the best tutorial i've seen in my whole life... Congratulations Bro you made it epic :D
As a beginner to calisthenics, this was perfect. Straight to the point and now I know some drills to build a strong foundation. Prior to watching this, I was already try to go from L sit into a tuck planche by using momentum rather than control. Thank you! Great content!
Definitely the best tutorial for the tuck planche. I didn't realize I was arching my back this whole time until you demonstrated the common mistakes along with leaning forward properly instead of trying to jump into position. Thanks!
thanks! I'm glad it helped
Well I've been doing bodyweight workouts for 2 years and achieved amazing results. I soon decided to learn tricks. And found that I could do many but the planche and a couple others. I increased my shoulder strength just for the planche and i trained for shoulder strength for about 7 months and I also did my normal workout. This soon led me to doing the negative of the movement which helped a lot. And I was so close I could hold it static for 6 or so seconds but I could never break that into a planche push-up. So it took a total of 2 years and 8 or so months. It takes time my friend. Stay strong, and keep training for it you feel amazing with this move under your belt!
This is one of the best tutorials I saw on youtube,great job man!
Hey Dan Jeong Conditioning, I just watched Fastest Way to Learn the Tuck Planche Tutorial (플란체 강좌) and thought it was great. I'm looking forward to seeing your next one. Thanks again Rob Summers
i've watched almost 1.20 minutes, and i'm already feeling this has some good progressions! have to check out our other videos aswell!
this is the best tutorial for planche i have seen! i love the way you have combined elements into single exercises, i will definitely follow this advice as i am at a sticking point with my PL progress, great vid, thankyou.
thanks for the kind words
Your best video so far (the other ones are also amazing!). I will follow this until I have mastered all the drills and the tuck planche 💪😃
I've seen so many videos on this and this was one of the most helpful and to the point. I learned some things. Great stuff!
Gooood video. Probably the best video i seen on this🤙😎💪🏿
Best tutorial so far
thanks for posting this! I have always wanted a tutorial. finally i found one,
thumbs up!
Great information, very efficient. Definitely one of the better tutorials on RUclips. Thanks :)
안녕하세요. 맨몸운동에 관심이 있어서 이것저것 영상 찾아보다가 여기까지 오게됐네요. 이렇게 좋은 영상이 있는지 몰랐습니다. 훌륭한 영상 올려주셔서 감사하고, 자주 들려서 배우도록 하겠습니다. 부상 당하지 마시고 화이팅입니다 !!
네 감사합니다! ^^
Very informative, helpful and bloody motivating. ty u kind strong sir
Best tutorial I have seen! So simply explained and to the point- very refreshing:)
Thanks for the great video! The leg drag progressions help tremendously. Best planche tutorial I've seen so far.
One of the best tutorials ive seen
Thanks for you tutorial, I'll try follow it the next weeks. Today suddenly landed in handstand position after trying "tuck L-sit and lift hips as high as you can", my other press to handstands never felt so good! Thanks for your video!
Your video is a better one i think. thank you!
Thanks for the video! I'm going to try this out. I haven't seen anything done as well as this explaining the tuck planche progressions.
In terms of the "push" exercises in the bodybuilding push/pull split, this video is everything I've been working towards for about two years now. Push-up bars and a pull-up bar are cheaper than any gym membership. Love this kind of strength! Btw I can't do half the things displayed here. Yet. Thanks for posting!
No problem! Glad to help
Very nice I've watched many videos on planche and this was a missing piece to learning the planche!!! I cannot believe I can do it now... You got a new sub and start using exercises you present in your videos... Haha I impress my friends and some girls now. Thanks again ;)
haha thanks for the kind words
+Alex West
How long did it take you to learn it?
This is the best plache tutorial I have seen on RUclips and it is over 7 years old. How many days a week is recommended in training for the planche?
DJ - thanks for all the tips! Very much enjoy your coaching!
+Watts Humphrey glad you like it
Learning Korean and always wanted to be able to do this! best of both! SUUUUUUB
Mark Ojar nice ! you might need to mute the volume and try to understand only by reading subtitle just to practice haha
Great tutorial! Precise explanation without any useless stuff! Thank you a lot!
Dude it's cool how you and your twin workout together!
That's just wicked ....Thanks a lot. Definetly follow your routine.
Nice. let me know how it goes
very good exercises, very useful!
Great video. do you recommend to do sets or holds for better improvement?
제게 꼭 필요한 부분이었는데 이제 봤네요. 플란체린에서 턱플란체로 가는법 어떻게 하는지 자세히 알려주셔서 감사합니다. 발목 낫고 운동다시하면 참조해야겠네용
nice, simpel and logical. im gonna stic whit this one
Thank you for the excellent tutorial with an absolutely clean and clear progression!
Thank you very much! Great tips! That's what i need right now!!!
thanks! are there any vids out there on how to/easiest way to construct your own parallettes, ie, the PVC version???
amazing! I will practice some of these drills
Your tutorials are really helpful keep it up
Brilliant tutorial, can't wait to try this out. Thanks so much!
Hi thank you great video, When we are doing these positions should our fingers always be pointing outwards instead of forwards? Thank you
It's your preference based on your wrists flexibility
Hey dan! First of all i hope your injury is cured!? i try to remind the advices in all the videos and i have to say im progressing fast and i have the feeling that you saved me from a lot of beginner mistakes.. :), the way you explaine is direct and works for me perfectly! thanks for al the golden advices! i was wondering if you may do a Stretch/Flexibility Tutorial.. ?
sevenstringsamurai sure :D
this is really helpful, thanks mate!! keep up the good work!
no problem glad it helped
really helpfull,especially when pointing out the mistakes...subscribed !
Good video. 4 1/2 stone ago I could do this. Recently started training pushups etc again. Going to have a laugh and try to learn how to do this at 105kg. Thanks for the video.
No problem and good luck :)
This is an very good planche tutorial. That gym is sick.
thanks man
Very informative video, thanks! I especially like the part were you explain not to lift your legs from the floor to get into the tuck planche, which i ALWAYS do, so thanks!
That only makes sense if you're starting from the squatting position. If you're kneeling on the ground, then you'll have to also lift your legs as you push and lean forward.
Very Helpful tutorial !!! Excelent work and inspiring tutorial !!!
Really good video, awesome bro, my respect.
Good work ! There are some very good exercises :D Thank you
very good tutorials, i just began training planche let's see how it goes
Well explained. NIce!!!! Keep the good job man ;)
Great tutorial, very informative. Cheers mate.
Awesome!! Finally a good tutorial on planches)
great video mate, I found everything I was looking for.
Great video, thanks! You make it look so easy... My goal is to do tuck planche to handstand and back.
you should dream big! make your goal to do full planche to handstand :D
This was really helpful, thank you 🙏🏻
Very well presented, thx!
Dude, awesome tutorial. Very helpful for me! Follow you on IG, first time seeing you on the Tube
올려주시는 동영상 강좌들 잘 보고있습니다.
모든 강좌들을 다 배우고 하고 싶은데 익혀야 하는 순서가 있는지요?
***** 기본기만 갖추면 순서는 별로 상관없습니다. 원하는거 하세요.
Great video. Very helpful
Great video!
great tutorial man thanks
Very helpful, I love it.
안녕하세요. 근육이 굉장히 멋지시네요.. 근육만드려고 따로 웨이트라던지 보충제라던지 관리하시는가요??
아니요 그냥 맨몸운동만 합니다. 보충제는 예전에 먹었는데 요즘은 안먹습니다.
Hi Dan ur channel is very nice overall. I am doing alot of bodyweight strenght training. Like today I did a PUSH workout with some freestanding HSPU, handstand, a few supersets with weighted dips> russian dips>pseudo planche pushups and stuff like that. Im just wondering how i should incorporate this kind of training into my regular training. Should I do this training solely or do this in start/end of my normal training? Feels like if I do the exercises that u show in the vid. after/before my workout i cant go all out on the other elements. I hope u get what im trying to say. Thanks in advance, ur very strong
what do you mean exactly by regular training? like lifting weights or practicing handstand, HSPU these kind of stuff that you mentioned?
Dan Jeong Conditioning
The stuff i mentioned. I only do calisthenics/weighted calisthenics
1. Figure out what your goal is
2. Determine your priority
3. Focus on your priority first and then focus on the area on the remaining time
If your goal is getting planche, you need to focus on planche first and probably reduce the volume of other calisthenics stuff.
nice vid Dan- great tutorial, Thanx :)
you're a beast, great work
댄정님 항상 영상 잘보고 많이 배우고 있습니다.
턱플란채를 연습하는데 팔꿈치 힘이 많이 들어가고 광배근쪽에 통증이 오네요.
제가 자세를 잘 못하는건 아닌지 궁금하네요.
Great video. Thx.
My problem with the statement at 2:50 is that when I slowly lean foreward, I just fall on my face instead my legs would lift up :D
Almost happened to me when I first tried it.
Because your shoulders aren't strong enough. Try to lift your hips as high as possible from L-sit and use the leaning displayed on 1:10
Sorry,I don't know how to say this but try to move your butt up just focus on it and it will work..
Me too but I'm going to try more 🤣
Great! Very professional, logical and straight tutorial. Liked and subscribed!
What are the sizes of your PVC stands (at least they look like PVC stands)? I want to make my own with the sizes like yours. Or buy them, if I don't come up with anything.
Cheers!
thanks for a comment!
For parallettes, look here: library.crossfit.com/free/pdf/13_03_Parallettes.pdf
Dan Jeong Conditioning Thanks! :)
Hey Dan, love your tutorials man, keep up the great work! I have a question:
How exactly should I progress with the exercises you showed in order to be able to do the tuck planche? For an example, should I be able to hold each of the positions shown for like 30s, then move to the next one?
I've been training bodyweight fitness for a few months, I can hold an L-sit for about 20-30s already, but I found it very hard when I tried the planche. My shoulders feel so weak.
Cheers!
***** start with the planche lean. your goal is to get 5X30s with minimum rest
Fantastics tutorial! Subbed!
턱플란체 영상 잘 봤습니다.
이 영상이 도움이 돼요ㅎㅎ
혹시 페이스북 운동모임 그룹에 다른분들도 도움이 될 수 있게 이 동영상을 올려도 되나요..?
네 근데 다운 받지 말고 링크 그대로 올려주세요
Great tutorial. No need for subs, your english is good enough, mate!
+Timur Kazakov thanks man!
Wow thank you so much!
Very nice, thank you
Dan Jeong Conditioning
Thank you for this tutorial. It is much help. Do you also recommend to planche holds for isometrics?
Weightlifting Ninja what kind of isometrics are you talking about ?
doing (tuck) planche holds. Dan Jeong Conditioning
Your question is a bit odd. Do I recommend planche holds to improve planche? Of course.
super helpful
Great tutorial bro. I've been training calisthenics for a few months now after years of weights, and I have a really hard time finding structured routines/ workouts to develop my strengths. Have you got any? I can tuck & straddle planche and do a few good form muscle-ups just so you get an idea of where I'm at. Cheers
How good is your straddle planche and how long can you hold it?
Its very bad. I can barely hold it but I train it every week, so maybe in 4 weeks it'll be ok..
aido tomo don't train straddle planche until you can do at least 5X30s tuck planche
Oh no probs. It does put a hell of a lot of pressure on my lower back/rear hip flexers. Anyway have you got a program you could recommend please? Have you seen Dominik SKY vids on here? wow it doesnt get any better..
Hey while I've got you, I've trained weights for yrs and know a lot about when and how often to train each muscle group. But when it comes to body weight I'm getting very confused because its both strength training (4-5 reps) and endurance (8-12 reps). Any suggestions of how often to train for each movement?
aido tomo Before you start working on strength, you need to build endurance in basic foundation moves. @watch?v=ZkI1GBjj3eQThis video will help. And in bodyweight training, you don't divide each "muscle group" beacuse your body works as a whole. You have "pushing" workout, "pulling workout", and "core workout" and so on.
What are those bars on the ground called? At 3:17 as well as the larger white ones a few seconds after
I'd like some of those as I don't have access to anything like that. Don't have any dumbbells or anything either
They are both called Parallettes. You can easily make one yourself with PVC pipe
Awesome, thanks. Great video! Gonna be working on doing a planche xD
I enjoyed this information and will put it to use. Are you in Korea?
Thanks for watching! no I'm currently residing in the US but I will be in Korea again starting August :D
This is really helpful!
I'm glad it helped!
Nice... when doing the Tucked Planche Dips which muscle are involved? tnx
It's almost a whole body workout but mostly your shoulders
very nice video! really hard exercise. especially for a girl.. but I won't give up :)
yup it's very hard but it will be worthwhile if you keep at it
thanks my brother!
my spine shattered about 50 times watching this
Hi Dan, I recently found your channel. I have been trying to do the tucked planche for 6 months along with other bodyweight exercises, but I can't completely straighten my arms nor do tucked planche push ups. I've been holding a bent arm tucked planche for 5-10 seconds for 5 reps. That's all I can do. Can you recommend any exercises to strengthen my biceps allowing me to straighten my arms finally? Thank you! Really enjoy your channel!
Do a lot of planche lean with perfect form. 5X30s should be easy for you before you start working on tuck planche
I'll give it a try! Thank you for your help.
It's actually okay to bend your arms a bit, while this is not the correct form it will still work your triceps. The correct way will work more on your shoulders, which version you chose is depending on your goals. :)
hey. i love your video, i want to ask something, why my shoulder hurts a lot when i do planche lean, what should i do with this?
avoid doing it. Stick to basic positions like plank
Thanks for this tutorial, I can do the tuck planche on the floor already but I can’t do it on the parallel bars, why do you think and how can I do it on the bars?
Hi Dan, great tutorial, I worked on planche lean and I can keep an advanced frog stand for 30 sec with my hip at shoulder level, but then I am nowhere near a tuck planche with the right technique, which step should I work on and how many sets x reps should I reach before progressing?
Thanks, man.
no problem!
thanks a lot my bro
Great video, but what about if you want to learn to do the tuck planche without parallettes? Are they necessary or can you learn without them?
kaioxygen using parallettes makes planche a bit easier but you can definitely practice on the floor
I've noticed the arched back in the planche and just wondered why it's the correct form from a scientific/muscular point of view. With deadlifts and squats it's all about keeping the back arched for good form. Is the difference simple because in these excercises you want to always keep the important higher back muscles engaged and strengthen those (as opposed to the lower back)? Sorry if it seems a stupid question but i always like to know why-Great vid! Currently on tucked planche press-ups..progressing in calisthenics definitely feels more of an achievement than in any bodybuilding workout routines I used to do. Thanks
In planche, you wanna have as little leverage as possible in order to maximize the strength gains on your shoulders. In gymnastics, you almost never arch your back no matter what you do