# Planche Lean (Overcoming Gravity Level 2)

> The Planche Lean (OG Level 2) is the foundational straight-arm conditioning exercise for the entire Planche progression tree. Starting in a protracted plank with locked elbows, the athlete shifts the shoulders progressively forward ahead of the wrists while maintaining posterior pelvic tilt. Measuring wrist-to-shoulder lean distance allows precise progressive overload for the anterior deltoids, wrist flexors, and distal biceps tendons.

- Canonical URL: https://enixfit.com/exercises/planche-lean
- Canonical ID: `planche_lean`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 30s Hollow Body Plank + 20 strict Push-Ups
- Mastery Standard: 4 sets × 25s hold with wrists aligned near waist level
- Primary Muscles: Anterior Deltoids, Serratus Anterior, Wrist Flexors
- Secondary Muscles: Biceps Brachii Tendon, Rectus Abdominis, Gluteus Maximus

## Step-by-Step Execution
1. **Protracted Plank Setup**: Assume a straight-arm plank with hands turned 45° outward, elbows locked, and scapulae maximally protracted.
2. **Progressive Forward Shift**: Push off the toes (or point toes on sliders) to shift the shoulders 20–30 cm ahead of the wrist crease while keeping hips level.

## Technical Coaching Cues
- Rotate elbow pits forward and lock arms at 180°
- Squeeze glutes in posterior pelvic tilt

## Common Mistakes & Corrections
- **Fault: Arching the lower back as lean increases** → Correction: Tuck the pelvis under and brace the abs before shifting forward.