Tag Archives: advanced calisthenics

The Planche: So, How Can You Achieve It?

Top-Planche-on-Pedestals

The Planche is easily one of the most impressive bodyweight skills out there, if not the most. Maybe it is not the hardest gymnastic position, but for an average fitness enthusiast (especially if he/she wasn’t competing in gymnastics since childhood), holding a Full Planche for 5 seconds is a great achievement by all means.

The Planche is the skill that requires nerves of steel and infinite determination. You won’t achieve it overnight/in 4 weeks/for some individuals even in several years. Patience is your biggest friend in this affair, not ego.

The Planche is also one of the most unforgiving skills out there. Move to a harder variation too soon and you will most certainly win a jackpot of wrist and forearm injuries, lack of progress and frustration.

Furthermore, the Planche, as any other advanced gymnastic skill, has its clear and unquestionable technique points:

– Your elbows should be completely locked during holding the position.

– You should maintain a so-called hollow body position. Your lower back should not arch compensating the lack of upper body strength.

– Your scapulae should be protracted as much as possible.

If you don’t meet any of these requirements, I’m sorry to frustrate you, but it wasn’t a real Planche on that video you posted on YouTube.

Finally, I like the Planche because it requires no equipment and seems to question the gravity.

OK, I’m done with this unexpectedly long intro. Two minutes of your life spent on reading it are gone. Deal with it. On the bright side, what you can read below may be exactly what you were looking for.

Just recently, I was lucky enough to interview several calisthenics experts on the theme of the Planche. I am quite pleased with the result and I believe you can benefit from this information big time. My goal with this improvised round table was to gather different opinions on training the Planche. You will be able to see how different people approach the process of obtaining the same skill, which I find educating. Read, absorb, and use the information below.

Here is the full list of participants (in no particular order):

– Yuri Marmerstein;

– Ryan Hurst;

– Alessio Proietti;

– Steven Low;

– Alan Thong;

– Al Kavadlo;

– Max Shank;

– And of course, I couldn’t possibly leave you without my own answers. So, yes, you will have to read that stuff that Alex Zinchenko finds funny and relevant to the theme (writing in third person about yourself makes everything much more serious).

Without further ado, let me present you the Rough Strength Planche Round Table. Enjoy!


1. Introduce yourself. Tell us about your training experience. Continue reading

Singles to Doubles to Triples

How to Progress to Heavier Kettlebells

NOTE: this article is a sequel to these two:

Increase Your Strength with Double Progression

How to Progress Effectively in Bodyweight Exercises


So today I would like to share with you my favorite method of progressing from singles to triples and beyond. It fits calisthenics and kettlebell strength training perfectly because they both have huge jumps in intensity most of the time. I am talking about those moments when you were having fun with a pair of 24 kg kettlebells and can’t even move 32 kg ones in the same exercise. Or when you can do 10 reps in regular Wall-Assisted Handstand Push-Ups, but fail to perform even a solid negative in a “diamond” version. If you trained enough time using bodyweight or kettlebells, you know what I mean.

In both articles at the beginning, I shared some methods of progressing in such unforgiving circumstances, but I wasn’t too specific on this particular solution. I think it deserves a full post and you will be able to benefit from learning it.

The Method Continue reading