Advanced Tuck Planche
These notes combine advice from 19 reviewed passages across 12 workouts.
Overview
Section titled “Overview”Advanced tuck planche is an intermediate planche position between tuck and straddle. It lengthens the compact tuck by opening the hip angle and moving the waist and knees farther back. [14] [16]
Progression
Section titled “Progression”Develop the tuck before moving to advanced tuck, straddle, and finally full planche. A hold of about ten seconds was used as a target for the initial tuck. [1] [4] [6] [7] [8] [16]
The route beyond advanced tuck can vary. One sequence adds a wolf variation before straddle, while another moves through a slightly bent straddle before straightening the legs. Suitable shoulder capacity and body positions were treated as relevant to reaching these later stages. After reaching advanced tuck, increase the loading to work toward straddle. [2] [3] [5]
After warming up and practicing tuck, train the transition toward advanced tuck by opening one leg and then both legs. Work between the tuck and advanced tuck also prepares the later progression toward straddle. [8] [11]
Position and support
Section titled “Position and support”Move forward enough to create a true tuck planche. Simply lifting the legs into a vertical support on parallel bars does not create the tuck position. Avoid leaning farther forward than necessary in tuck, then shift somewhat farther forward as the hips open into advanced tuck. An angle around abdominal height can be sufficient. [6] [12]
A supported progression can begin over fully straight arms with slight assistance from the feet. Hold the position and gradually remove the foot contact as strength develops. Keep the arms slightly wider than shoulder width, push actively through the shoulders, and rotate the biceps if they drift too far inward. [9] [10] [15]
Maintain tension through the entire body during the hold. Keep the hips and knees engaged so that a loose area does not pull the position downward. [1]
Practice and preparation
Section titled “Practice and preparation”Continuous contraction can make a local area begin to fatigue during advanced-tuck or straddle holds of around ten seconds. A longer isolated squeeze of about thirty seconds may reveal that the same area fatigues especially quickly. [13]
Lower-back opening work was used as strategic preparation for creating a more open advanced-tuck shape. The reverse sit-up was the drill specified for this preparation. [17] [18]
Sources
Section titled “Sources”1. 2024-01-09, 4946.0-4982.4s
Workout: workout:2024-01-09
Passage: passage:2024-01-09:002190-002193
2. 2024-01-22, 4341.7-4370.5s
Workout: workout:2024-01-22
Passage: passage:2024-01-22:001427-001428
3. 2024-02-19, 4732.3-4737.9s
Workout: workout:2024-02-19
Passage: passage:2024-02-19:001741-001742
4. 2024-03-01, 6296.0-6300.9s
Workout: workout:2024-03-01
Passage: passage:2024-03-01:002291-002293
5. 2024-03-01, 6781.5-6799.4s
Workout: workout:2024-03-01
Passage: passage:2024-03-01:002427-002435
6. 2024-08-04, 1605.8-1643.4s
Workout: workout:2024-08-04-the-bar
Passage: passage:2024-08-04-the-bar:000596-000608
7. 2024-10-08, 2150.9-2164.2s
Workout: workout:2024-10-08
Passage: passage:2024-10-08:000683-000691
8. 2024-12-24, 1741.2-1752.9s
Workout: workout:2024-12-24
Passage: passage:2024-12-24:000656-000659
9. 2024-12-24, 2332.7-2353.6s
Workout: workout:2024-12-24
Passage: passage:2024-12-24:000910-000920
10. 2024-12-24, 2353.8-2365.4s
Workout: workout:2024-12-24
Passage: passage:2024-12-24:000921-000929
11. 2024-12-27, 2283.2-2295.4s
Workout: workout:2024-12-27
Passage: passage:2024-12-27:000775-000781
12. 2024-12-31, 2425.9-2451.1s
Workout: workout:2024-12-31
Passage: passage:2024-12-31:000783-000794
13. 2025-01-02, 2851.8-2869.8s
Workout: workout:2025-01-02
Passage: passage:2025-01-02:000862-000867
14. 2025-01-02, 2881.1-2915.3s
Workout: workout:2025-01-02
Passage: passage:2025-01-02:000871-000883
15. 2025-01-02, 2956.5-2983.8s
Workout: workout:2025-01-02
Passage: passage:2025-01-02:000901-000912
16. 2025-02-06, 4630.9-4641.8s
Workout: workout:2025-02-06
Passage: passage:2025-02-06:001594-001598
17. 2025-03-20, 3845.6-3862.6s
Workout: workout:2025-03-20
Passage: passage:2025-03-20:001163-001171
18. 2025-03-20, 3873.9-3888.6s
Workout: workout:2025-03-20
Passage: passage:2025-03-20:001174-001178