What is Handstand To Straddle Planche?

Handstand To Straddle Planche is an Insane-level calisthenics skill that transitions from a handstand into a straddle planche, primarily targeting triceps, shoulders, core and glutes. It demands balance, wrist strength and progressive training with parallettes for safe control.

How to Do Handstand To Straddle Planche

  1. Thorough Warm-up: Perform dynamic shoulder, wrist and triceps warm-ups plus core and glute activation. Include hamstring mobility and scapular drills for 5–10 minutes before attempting the skill.
  2. Parallette Setup: Place parallettes shoulder-width with a secure grip and wrists stacked under shoulders. Slightly rotate hands for comfort and actively depress scapulae to create a stable pressing base.
  3. Kick to Handstand: Kick up to a controlled handstand on parallettes, maintain a hollow body, locked legs and fully extended shoulders. Focus on stable balance and steady breathing.
  4. Lean and Lower: Slowly lean shoulders forward while pressing through triceps to begin lowering. Keep legs straddled and core braced; avoid collapsing through shoulders or rushing the descent.
  5. Lock Straddle Planche: Shift weight forward into the straddle planche, extend arms and engage glutes. Hold briefly only when scapulae are stable; exit by returning to handstand or safely lowering to the floor.

Muscle Groups

Triceps, Core, Shoulders, Glutes

Description

Description Coming Soon

Movement Group

Push

Required Equipment

Parallettes

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Handstand To Straddle Planche?

This transition builds exceptional shoulder and triceps pressing strength, deep core stability, hip and glute engagement, and proprioceptive balance. It also improves scapular control and pressing mechanics for advanced calisthenics skills.

What common mistakes should I avoid when training it?

Common mistakes include rushing progressions, collapsing shoulders or scapulae, bent arms, weak core engagement, excessive hip swing, and poor wrist preparation. Maintain hollow tension, straight arms, slow tempo and proper regressions.

How should I progress toward or regress from this move?

Progress through freestanding handstands, planche leans, straddle L-sits, tuck-to-straddle transitions and controlled negatives. Regress with assisted straddle holds, parallettes frogstand, wall handstand drills and band-assisted presses before attempting the full transition.