Learning how to do a frogstand is a must for anyone who wants to master the handstand. If you can’t hold a basic frogstand for at least a minute or so, you have no business trying to perform a free standing handstand.
In advanced frogstand, you’re putting the knees on the inside of your fully extended elbows, whereas in the regular frogstand the knees are resting on the outside of bent elbows – making the exercise much easier. This frogstand variation will help you strengthen the entire body, but it’s particularly good for improving wrist flexibility and balance.
After you get in a starting advanced frogstand position, flex your elbows slowly and lean forward to lock yourself in a more stable position. From there you’ll begin with alternating hip extensions while shifting the weight from one leg to another to stay in balance. Keep your abs tight at all times. Make sure to watch the entire video for detailed explanation of this advanced frogstand variation.
I received the following question from Gary regarding moving from the tuck to advanced tuck planche.
Thanks for all your good advice and tutorials.
Can you help me as I am trying at the moment to go from tuck planche to advanced tuck planche, (sure you have had this question a few times.) I am really struggling with any progress and wondered if there was any tips you knew that may help me along.
This video here describes tips on how to this step of planche training.
The tuck planche involves straight arms and holding your body aloft.
The next step involves making it one step closer to the advanced tuck planche. I originally learned of this as one step in planche progressions from Coach Sommer in this article here. Check it out for more ideas. This includes:
1. Bringing your Shoulders Forward
Bringing your shoulders forward places additional stress on them as the leveraged position is harder to hold. As you progress in teh various planche moves you’re moving more and more forward, requiring more and more strength.
2. Straighten the Back
This one is closely tied into the next one. In fact all three of these are tied together. Straightening the back tends to make you need to raise the hips and move the shoulders forward. A back that is straight (even arched a little) and parallel to the floor is the position you’ll be holding for all future planche progressions.
3. Raise the Hips
The hips should be raised up to shoulder level. In the regular tuck planche the hips are low but this is the main point in moving to the advanced tuck planche. As you raise the hips its natural for the legs to start to untuck. When starting out make sure to keep them tucked but as you improve levering them out is the next step.
I didn’t make it completely clear in the video. Think of these three areas as places you can focus on and start the movement from, but recognize that they are all related.
The planche is a truly difficult move and will take a long time to master. With these moves be content to add a second here, or a slightly better position there. Small improvements over time lead to amazing moves.
The planche is one of hand balancing’s most advanced moves. In this video you’ll discover one tip on planche progression.
This is just one of four methods that is included in the Hand Balancing Mastery Course. Be sure to check that out for many more details on not just planche progression but so much more.
