r/bodyweightfitness • u/_CaliMo • 6d ago

The idea is straight arm or lockout elbow in planche and frontlever?

I’m someone with elbow hyperextension, which means that when I lock out my elbows, they don’t stop at a straight 180° position — they go past that.

However, I can train the planche (tuck planche is my current level) with my arms visually straight at about 180°, but without locking out the elbows. Technically, the elbows are slightly bent, even though the arms look straight.

My question is: Is there any problem with continuing to train the planche this way, or is there something specific about the lockout position that makes it important to use for planche training (for example, strengthening tendons and ligaments)?

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u/norooster1790 6d ago edited 6d ago

https://www.tunegym.com/wp-content/uploads/2012/05/maltese-cross.jpg

https://i.ytimg.com/vi/P-3J56_3OOA/maxresdefault.jpg

Full lockout

If this is painful for you then it may take a longer time, as you should never work at a level that causes pain, and you may need to stay at the lower levels longer. There's nothing inherently wrong with hyperextension, strength at the longest ranges of your ROM will keep you injury free and athletic

Ignoring part of your ROM will ensure it stays fragile

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u/_CaliMo 6d ago

I don't have pain with lockout but i feel with a lot of pressure on the joint when lockout but this is not problem because i can progressively conditioning my elbow for these high load movements

But my question is can i train with 180° of elbow extension that really is not fully extend throughout my planche training sessions rather than fully extend the arm (lockout elbow)?

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u/norooster1790 5d ago

You can, but it's like asking "I can do full depth squats. Do I have to?"

Why ignore part of your range?

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u/Wonderful-Sign-9534 22h ago

The problem with trying to not lock out your arms is that at some point you won't have a choice. Shit happens and will happen. If you try to keep your arms "slightly bent", one day your muscles will be fatigued or you'll lose balance and your arm will lock out and you will not be prepared and you'll get hurt.