Frog board
Exercise Profile
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Introduction to the Frog board
The Frog Planche is a challenging bodyweight exercise that primarily targets the shoulders, arms, and core, promoting strength, balance, and flexibility. It is ideal for advanced fitness enthusiasts and gymnasts who are looking to further enhance their physical prowess and control. People would want to do this exercise to improve their upper body strength, body coordination, and to master a skill that requires a high degree of athletic ability.
Performing the: A Step-by-Step Tutorial Frog board
- Lean forward, shifting your weight onto your hands, and lift your feet off the ground, bringing your knees to the outside of your elbows.
- Engage your core and maintain a straight back as you balance your body weight on your hands, keeping your knees on the outside of your elbows.
- Hold this position, known as the frog planche, for as long as you can, ensuring that you maintain good form and control.
- Slowly lower your feet back to the ground, returning to the starting squat position to complete one repetition. Repeat the exercise as many times as desired.
Tips for Performing Frog board
- **Gradual Progression**: Don't rush into the Frog planche. Start with easier exercises like the planche lean and tuck planche, then gradually progress to the Frog planche. Attempting the Frog planche without proper preparation can lead to injuries.
- **Strength and Flexibility**: The Frog planche requires a good amount of upper body strength, core strength, and flexibility. Make sure to include strength training and flexibility exercises in your routine. A common mistake is not having enough strength or flexibility, which can lead to poor form and injuries.
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Frog board FAQs
Can beginners do the Frog board?
The Frog planche exercise is considered an advanced bodyweight exercise that requires significant strength, balance, and control, particularly in the upper body and core. Beginners might find it challenging to perform this exercise correctly and safely. However, beginners can start with simpler exercises and gradually build up their strength and skills to eventually perform a frog planche. These exercises can include push-ups, planks, and other core strengthening exercises. It's also beneficial to have guidance from a fitness trainer or coach to ensure proper form and prevent injuries.
What are common variations of the Frog board?
- The Straddle Planche is another modification where you spread your legs wide apart while keeping your body parallel to the ground.
- The Full Planche is a more advanced version of the Frog Planche where the body is held parallel to the ground, but with legs extended straight behind.
- The Pseudo Planche is a beginner-friendly variation where the hands are turned outwards and placed beside the hips, rather than directly underneath the shoulders.
- The One-Leg Planche is another variation of the Frog Planche where one leg is extended straight out while the other is kept tucked in, increasing the difficulty level.
What are good complementing exercises for the Frog board?
- Handstand Push-ups: These complement the Frog Planche by strengthening the shoulders, arms, and wrists, all of which are essential for holding and controlling the Frog Planche position.
- L-sit: This exercise complements the Frog Planche as it helps in strengthening the core and improving balance, both of which are crucial for maintaining the Frog Planche position.
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