Planche Lean
The Planche Lean (OG Level 2) is the foundational straight-arm conditioning exercise for the entire Planche progression tree. Starting in a protracted plank with locked elbows, the athlete shifts the shoulders progressively forward ahead of the wrists while maintaining posterior pelvic tilt. Measuring wrist-to-shoulder lean distance allows precise progressive overload for the anterior deltoids, wrist flexors, and distal biceps tendons.
30s Hollow Body Plank + 20 strict Push-Ups
4 sets × 25s hold with wrists aligned near waist level
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Protracted Plank Setup
Assume a straight-arm plank with hands turned 45° outward, elbows locked, and scapulae maximally protracted.
Progressive Forward Shift
Push off the toes (or point toes on sliders) to shift the shoulders 20–30 cm ahead of the wrist crease while keeping hips level.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Rotate elbow pits forward and lock arms at 180°
- Squeeze glutes in posterior pelvic tilt
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Tuck the pelvis under and brace the abs before shifting forward.
Prerequisite Exercises
Foundational entry node — no prior static prerequisite required.
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