Hey there it’s time for episode 8 of the road to full planche. So it’s been a while since I talked about my bent arm training, the last time I did I think I was still training with 5kg on my waist, well now I’ve moved on to something more difficult. Instead of adding another 5kg on my waist however, I decided to switch it up and add 7kg to my feet, which is overall more difficult than 10kg on the waist.
Now let’s talk about the real topic at hand. In ep.7 I got a comment from a user about wrist and forearm pain and this comment came at the perfect time for me because right now I am also having a bit of forearm pain myself. The problem with wrist pain is common when we train the planche on the ground. I personally very rarely get wrist pain, but of course in the beginning I also had it.
Let’s take a look at what might be causing wrist problems. So on parallettes the wrist is staying in a nice straight position, when we move to the ground however, it is not in a straight position and we must first shift our palms sideways so we can compensate for our lack of flexibility. Many people keep their palms completely flat on the ground, I try to elevate my fingers but still keep my knuckles on the ground. This creates a much more solid base for me and I can apply straight arm strength better. The next thing common on the ground is that as we start to lean forward this part of the palm starts to go in the air which puts more pressure on the rest of the palm.
The wrists should be prepared for this different position. So when I had wrist pain myself, I did simulated planche leans with a chair. The chair’s flat surface is basically like a simulation of the ground, before you start the exercises make sure to have your palms shifted sideways and elevate your fingers so you can replicate those same conditions that you will have to cope with on the ground. This exercise improves wrist flexibility and strength and prepares you for planche training on the ground. I still use it as a warm up before every static hold training.
Also notice how as my hand goes down, the palms start to elevate here just like when we lean forward on the ground so it pretty much simulates the same conditions of planche training on the ground. But the reason I prefer it over the ground is because, since the chair is no more than 3kg, the pressure is constant and very light – so I can go really deep like in a maltese lean and I would still get a relatively light pressure all throughout the wrist, forearm, elbow, biceps and shoulder, which cannot be said for the ground I mean even if you are doing a maltese lean with your knees on the ground it’s still very difficult and the intensity is just inferior to the intensity of the chair. With the chair you have a greater range of motion to play with and you don’t get a sudden increase of pressure like you would on the ground so it’s perfect for warming up, improving flexibility and getting used to planche training on the ground.
The second thing that keeps me wrist pain free is my handstand training on the ground. Thanks to my handstand I have developed fairly strong wrists, but keep in mind how I do my handstands. So I don’t do them every day like a maniac, if you’ve watched my previous episodes you would know that I do handstand pushups one day, rest two days and then repeat my handstand work. This way I give my wrists some work to do, then they rest for 2 days and become stronger, but I have been doing this for 3 months straight now, and before the summer I had been doing it for 7 months straight. So I’ve spent quite some time on my wrists with this philosophy of giving them two days of rest and as the months passed they got very strong. Even now with me training with 7KG on my feet I still feel no wrist pain. However if I stop giving my wrists 2 days of rest I might get some wrist pain. So whatever exercise you choose to do for wrist strength, make sure that the wrists are forced to absorb your entire body weight. A frog stand for example should be sufficient, wall supported handstands are also good but some of your weight will be absorbed by the wall. A good way to go about it is to do 20 5 second holds of whichever position you choose. Then you would rest for two days and repeat the same thing.
Let’s talk about the forearms now. I’ve had forearm pain for the last week on my right arm. It’s getting better now but that’s not the point – the point is you can prepare all you want, you can warm up as much as you like, you can put on protective sleeves, but if you go to a progression level that you cannot do or you are just barely able to do you can injure yourself.
The Road to Full Planche - Episode 8 (Wrists & Forearms) plancheta | |
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| Sports | Upload TimePublished on 18 Jan 2015 |
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