With over a decade of calisthenics mastery sculpting his physique and strength, Chris is revealing what it will take to transform your calisthenics skills. If you are serious about leveling up the elusive 90-degree hold or bent arm planche, he is sharing a few game-changing form cues that will instantly upgrade your training. Let’s dive in!
These cues will change everything for anyone working towards the 90-degree hold:
Hands by Your Waist, Not Shoulders: It is just as much a balancing act as it is a move that requires strength, but when done properly and you hit that sweet spot, you will know!
Lengthen Body: Is an advantage as you progress into the more difficult holds, but difficult at first to accomplish as the natural reaction is to have a shortened body.
Protracted Scapula and Squeezed Glutes: Push the ground away and round your upper back. This engages your serratus anterior and keeps your shoulders safe while allowing your lower body to lift in a straight line.
Keep Body Higher: Try not to have your elbows past your back, or your lats, common beginner’s mistake; while you can still achieve the hold, it is not the best form and will hinder your progress.
Reverse leg raises: Emphasis on Flutters, Holds and Raises, targets and strengthen your lower abdominals, glutes, lower back and legs so that you can maintain the 90-degree hold.
There you have it: the form cues as delivered by Chris that will transform your calisthenics skills to master the elusive 90 Degree Hold. Remember, practice makes perfect. Keep working on your form and technique, and you will soon see improvements in your strength, balance, and overall performance.
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