Pike Pull Through
#FrequentlyAskedFridayMM: What’s the Best Way To Start Planche Work? . One of the common questions you’ll hear in bodyweight, calisthenic, and gymnastic training circles is “What’s the best way to develop the Planche?”. It’s a great question because there are a lot of methods! Static holds, bands, spotting, weights, and other weird and ineffective exercises that some strong guy on YouTube made up and people believed him based on his accomplishments 😂 . In my experience, I’ve found many of those methods to be very iffy. Statics often provided fickle gains. One day, you are holding and it’s easy and the next day, it feels like someone filled your stomach with bricks and you can barely even get into the position. Bands often provided a false sense of progression only to find out you have been holding the movement wrong. That weird strong guy YouTube exercise didn’t even work because that guy had no idea what he was talking about and just got lucky because he was strong 😂 . Instead, we favor the Pike Pull Through. This movement is where you’ll start in an L-Sit type position with your feet on the ground and press your hips up high until they’re in line with your shoulders. Then, you’ll lower back down. Advanced trainees can do it with feet in the air. This allows you to build the Planche in a dynamic way instead of static . When we use this exercise, we notice our trainees are not only able to Planche, but they become able to press in and out of it. Not only that, but the gains are MUCH more solid. No more having a good day then losing it the next day. The Planche sticks and the gains are solid! . So next time it’s time to train your Planche, give the Pike Pull Through a try. And tag a friend who needs help building their Planche!
Easier Pike Pull Through - on a Reddit thread, MindfulMover offered this additional advice:
3 sets of 8-10 reps twice a week. Make sure your hips reach in line with your shoulders every rep and do a short 1s pause at the top of each on.
When it gets too easy, do it with your feet in the air.
#StrengthSundayMM : Pike Pull Through . The Pike Pull Through is one of our favorite exercises for two reasons: One, it gets results. And two, it gets results FAST! . Our inbox is FULL people telling us the same story: They would work toward developing a Tuck Planche with things like static holds, Planche Leans, and band assistance and would make little to no progress despite their hard work. We have even had stories of women who have worked for multiple YEARS to get a Tuck Planche and still not been successful . Then these people try the Pike Pull Through progressions we made an all of a sudden, they're able to Tuck Planche within weeks! In our online coaching, our average time from zero to Tuck Planche is now a matter of weeks. Not to mention that's only training the movement twice a week with an average of 3 sets... 😂 . Why are our trainees able to make so much progress so fast? Because we are using the best tool for the job. Even those of us who have made Planche progress with other methods like static know that the progress is a bit fickle. One day, you can hold a Planche for 20 seconds and the next day, you can barely do 5! Yet with Pike Pull Throughs and other dynamic exercises, our trainees know they can maintain their gains MUCH more easily! . One of the reasons is muscle mass. Something I learned from Stephane Cazeault is that half your strength potential is determined by your muscle mass. Pike Pull Throughs have a concentric (lifting phase) AND an eccentric (lowering phase) which helps to build muscle mass and improve strength gains faster. Bands and Statics don't have either of these which is why the gains are slower and less permanent . So if you're not doing them already, start using the better tool for the job and get on the Pike Pull Through gain train! And for an extra tip, check the IG stories! 😎
Leaned Forward Pushups
No comments:
Post a Comment