The tuck planche is an advanced bodyweight exercise that requires significant upper body strength, balance, and control. It involves holding your body parallel to the ground while supported by your hands, with your knees tucked closely to your chest. This position emphasizes core engagement and shoulder strength and is commonly practiced in gymnastics and calisthenics.
How to Perform a Tuck Planche:
- Starting Position: Begin by kneeling on the ground and placing your hands on the floor slightly wider than shoulder-width apart. Your fingers should point forward or slightly outward.
- Engage Your Core: Tighten your abdominal muscles and engage your shoulders. This will help you maintain stability throughout the movement.
- Shift Your Weight Forward: Lean your body weight forward over your hands. As you do this, lift your feet off the ground and tuck your knees toward your chest. Your hips should be elevated, and your body should remain parallel to the floor.
- Balance on Your Hands: Press down through your hands to maintain balance. Your shoulders should be slightly in front of your hands, and your back should remain straight.
- Hold the Position: Aim to hold the tuck planche for a few seconds, focusing on maintaining control and balance. Your core should remain engaged throughout the hold.
- Lower Back Down: To exit the tuck planche, carefully lower your feet back to the ground and return to the starting position.
Read more: TUCK PLANCHE TUTORIAL
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