Straight Arm Frog Stand - a body weight exercise demo from ZodBod.com

Taken from the excellent Zodbod.com. A new fitness website where you can download your dream body, chat on forums and use tracking tools to keep an eye on your training. Check it out.... http://www.zodbod.com/

The second progression towards a full Planche is the straight arm frog stand. Once you can hold the regular frog stand for 60 seconds then this is the one to try.

1) Place your hands on the floor or on.
2) Keeping your arms locked straight, lean forward and place your knees against your elbows.
3) Continue to lean forward until your feet come up off the floor.
4) Keep breathing normally and hold this position.

The important difference here is that your arms are locked straight and your knees are only resting AGAINST your elbows rather than ON them as in the regular frog stand. This makes your abdominals and hip flexors work a lot harder to keep your feet up off the floor and also a lot more work is required of your shoulders in a straight arm position.
Again, try to work up to a continous hold of 60 seconds, broken down into sets if necessary.

Category:

Sports

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• zodbod
• gymnastics
• abs
• abdominals
• core muscles
• home training
• bodyweight
• yoga
• exercise
• demo
• body
• weight

[ernestosarabia]

very instructional!!!

thanks for sharing.

Luis sarabia

[slizzardman]

Good video, by the way!

[slizzardman]

Hand position is up to the individual. The further back the fingers point, the harder the exercise gets, because you lose the cantilever action of the hand and fingers when they are to the sides or forward.

This puts more pressure on the biceps tendon and should be worked into slowly.

This will slow down progressions from position to position initially but will provide great biceps tendon conditioning for beginning Iron Cross work a few years down the line.

Also, credit Coach Sommer!

[slizzardman]

You've missed a few key points. The reason this position is important is for biceps tendon conditioning. The straight arm causes huge forces to act on the biceps tendon. Over time it gets stronger. Never hold your max, always work sub-maximally to protect the biceps tendon.

It is ok if you can't straighten your elbows all the way at first, just work your way to it!

It is vital to do this on the floor and not on DB or bars. You miss out on great hand and wrist conditioning that you need later.

[delfindakila]

To make me enjoyed with your videos, DO HANDSTAND.

[FlyinAsian]

They are push up handles, you can use a pair of dumbells too (hex ones)

[GoodLookinBoiy]

wat are those black things he is holding?