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#ARMY LEG TUCK STANDARDS CRACK#

So me telling you, "Go do a few sets of 8-10 chin-ups to get better at leg tucks" isn't going to be much help. The only problem with those moves is that a lot of the people who can't do leg tucks also can't do them. If you can perform 5 strict reps where you tuck your pelvis, roll your torso upward, and bring your knees close to your face-followed by lowering to a dead hang under control-then you've definitely got the ab strength to perform leg tucks. If hanging knee raises sound too easy, then I can pretty much guarantee you're doing them the wrong way: with your legs hanging down and flexing at the hips. Once you can do that, you can progress to these other variations:

But the strictness is essential! Eliminating momentum forces the abdominal musculature to perform the action, which is how you'll build the ability to power through those last few inches separating your knees from your elbows when hanging from the bar.ĭo reverse crunches where it calls for leg tucks in your workouts, pairing them with bar hangs, until you're able to perform at least 10 reps of reverse crunches in perfect form.

Do not allow your legs to extend or your head to lift off the ground at any point.ĭone strictly, these are hard. Slowly reverse this motion, lowering your spine back down toward the bench, one vertebra at a time.Smoothly and with control, do a reverse crunch by rolling your lower back up off the bench and bringing your knees toward your chin.If you're performing these on the floor, hold onto something stable at floor level. With your elbows bent, hold onto the bench just behind and above your head.Lie on your back on a bench or the floor with your knees bent and your hips flexed into your belly.Here's the best way to do reverse crunches for maximal leg tuck carry-over: That said, it's crucial you do your reverse crunches the right way-and most people don't.

Put simply, training to improve your leg tuck performance means training to improve your strength in these three above areas.

Upper-body pulling strength to lift your body toward the bar.

Abdominal and hip flexor strength to touch your legs to your elbows.

The three components (in no particular order) needed to successfully perform the leg tuck are: That will build the strength you need to access the move. If you can't perform leg tucks right now, the best way to improve at it is to break up the movement into its component parts, and work on improving each of those. But in the case of something as complex as the leg tuck, banging your head against the wall in this way is far more likely to leave you disappointed than triumphant.

#ARMY LEG TUCK STANDARDS CRACK#

So how can we crack this movement? It can be tempting when trying to master something you want to get better at-or in this case, absolutely need to get better at-to simply keep trying it over and over again for weeks or months, hoping something will change by test day. You can be someone with strong abs and not be able to do a single leg tuck. You can be able to do pull-ups for a few solid reps and not be able to do a single leg tuck. But this motion seriously tests the strength of your grip, arms, back, and abs, in a different way than almost anything else you do in the gym. It involves hanging from a bar with an alternating (mixed) grip and bringing your knees to your elbows. To look at, the leg tuck is nothing all that complicated. The Best Exercises to Improve the ACFT Leg Tuck