Calisthenics
Counterbalance-Assisted Planche
The counterbalance-assisted planche uses a harness and counterweight to support part of your body weight during a straight-arm balance, training shoulder strength and whole-body tension.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- With your fitted harness attached, place your hands shoulder-width apart on the floor.
- Extend your legs behind you with your toes on the floor.
- Straighten your elbows.
- Lean your shoulders forward past your wrists.
- Lift your feet clear of the floor with support from the counterbalance.
- Hold your body parallel to the floor, with your hips level with your shoulders.
- Lower your feet to the floor.
- Shift your weight back onto your feet before lifting your hands.
Form cues
- Push the floor away.
- Keep your ribs tucked.
- Squeeze your thighs and glutes.
- Breathe throughout the hold.
Common mistakes
- Hips pulled too highHave the harness position and assistance adjusted so the system supports a level hold rather than tipping you forward.
- Bending the elbowsUse more assistance until you can maintain straight arms throughout the hold.
- Swinging into positionEnter slowly so you establish balance without momentum from the suspension line.
Safety
The forward lean places substantial load on your wrists, elbows, and shoulders, especially as you fatigue. A harness or rigging failure can cause a face-first fall.
- Have qualified facility staff inspect the anchors, cable, counterweight, and harness fit before use.
- Keep the counterweight travel path clear and use a padded landing area with a firm, nonslip hand surface.
- Warm up your wrists and shoulders with gentle loading before attempting the hold.
- Disconnect the harness only after your feet are securely supported and the system is unloaded according to its instructions.
Choose a feet-supported planche lean or seek guidance from a physiotherapist first if you have wrist, elbow, or shoulder pain or instability.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Counterbalance System
Sets and reps
- Sets
- 3–4
- Target
- 5–10 seconds
- Rest
- 2 min
Set enough assistance to finish each hold before your position starts to break down.