The process is slow and the achievement satisfying.
Kyle Suib’s pursuit of the planche (essentially a legs-suspended plank) has been years in the making. “It’s a beautiful combination of strength and mobility,” he says.
Suib, a circus trapeze artist and group fitness instructor at Equinox locations in DC, was a rower and dancer in college. He started expanding his fitness repertoire in 2012, first with cycling, then by becoming a personal trainer, then getting into group fitness.
Over the first few years, he grew more interested in bodyweight training and less in heavy lifting. “I eventually shifted gears entirely and dedicated my fitness development to circus work, primarily duo trapeze and handstands,” he says.
Throughout his training, he’s learned an important lesson: “Everything in fitness can be enhanced with better mobility.”
Suib fell in love with the planche about six years ago while watching gymnastics videos on YouTube. “I have a tendency to tell myself, ‘I want to do that,’ so I put the work into it,” he says. “Let me be clear: The process is slow.”
Most people who can hold a planche, he notes, have been working towards it for years. For Suib, the first step was rehabbing his damaged shoulders and building flexibility, of which he had none. Improved mobility followed.
The full planche is a highly advanced move that requires strength in absolutely every muscle. Below, Suib shares the routine he practiced to get from square one to half planche. “I haven’t mastered the full move yet, but it’s gotten better,” he says.
Everything in fitness can be enhanced with better mobility.
The warm-up:
Complete this duo before every workout.
Figure-four foam rolling
Sit on a foam roller with your hands planted on the floor behind you, your left leg bent with foot planted, and your right leg bent with the ankle resting on your left knee. In small movements, roll your right glute. Continue for 1 to 3 minutes, then switch sides and repeat.
Wrist mobilization and stretch
Get on all fours with knees and feet at hip-width and your hands close together, with palms planted, the insides of your wrists touching, and your fingers pointing out to each side. Flip one hand over a time so that your palms face up and fingers point towards each other. Hold for 2 seconds, then return to start for one rep. Complete 2 sets of 10 reps per side.
The easy moves:
Perform this sequence 3 to 4 times a week, increasing the reps as you go. Repeat for 3 weeks.
Bent-leg raise
Lie facedown with your upper body and arms on a box, hands gripping its edges, and your legs resting along its sides. Bend at the knees with your quads against the box and your toes pointed. This is your start position. Imagine your feet are being pulled up by a string and lift your legs higher, creating more space between the floor and your quads, until your toes point towards the ceiling. Lower to start for one rep. Complete 3 sets of 10 to 12 reps.
Straight-leg raise
Lie facedown with your upper body and arms on a box, hands gripping its edges, and your legs resting along its sides. Point your toes and plant them about one foot away from the box, with legs straight and quads engaged. This is your start position. Keeping both legs straight, lift them toward the ceiling, creating as much space as possible between the floor and your legs. Lower to start for one rep. Complete 3 sets of 10 to 12 reps.
Leg extensions
Lie facedown with your upper body and arms on a box, hands gripping its edges, and your legs resting along its sides. Point your toes, engage your glutes and quads, and lift your legs until they're parallel to the floor. This is your start position. Bend at the knees until your toes are pointing straight up and your shins are perpendicular to the floor, then lower to start for one rep. Complete 3 sets of 10 to 12 reps.
Planche plank hold
Assume a high plank with feet together, toes pointed, tops of your feet on the floor, shoulders stacked over wrists, and your back rounded as if in Cat pose. Lean forward so your shoulders are in front of your wrists. Hold in this position for 60 seconds. Complete 3 rounds.
The moderate moves:
Continue performing the easy exercises 3 to 4 times per week, but add these two to the routine as well. Repeat for 3 weeks.
Planche glider lean
Assume a high plank with feet together, toes pointed, tops of your feet on a gliding disc, shoulders stacked over wrists, and your back rounded as if in Cat pose. Lean forward so your shoulders are in front of your wrists, gliding your feet forward as well. Instead of holding here, reverse the motion to return to start. Continue for 60 seconds. Complete 3 rounds.
Front delt raise
Lie faceup with legs straight, holding a fixed barbell on top of your hips with your palms up and hands at shoulder-width. Keeping your arms straight, raise the barbell overhead and as close to the floor as you comfortably can, then slowly return to start for one rep. Complete 3 sets of 10 to 12 reps, increasing the weight every other session.
The advanced moves:
Continue performing the easy and moderate exercises 3 to 4 times per week, adding these two to the end of each routine. Continue as long as needed. Once you’re able to hold the bent-arm planche for a solid 10 seconds, you’re ready to attempt a full planche. Note that this could take several months or even years, so don’t get discouraged if your progress is slow but steady.
Crow pose
Squat low and place your hands flat on the ground (or mat) in front of your feet at about shoulder-width. Spread your fingers wide and without moving the hands or feet, raise your hips toward the sky. Slowly lift your heels off the ground, press the knees into the backs of your upper arms, and shift your weight onto your fingertips, lifting one foot off the ground at a time. Bend your elbows for balance if needed. (Eventually, you will be able to use your core to stabilize yourself and straighten the elbows.) Hold until failure, then rest. Complete 3 rounds.
Bent-arm planche
Start in crow pose. In a slow and controlled motion, lift your legs off your elbows and extend them out to the sides. Hold until failure, then rest. Complete 3 rounds.
Photography by Mohamed Sadek