Tuck Hold
Build the shoulder support and core compression strength behind almost every static hold, balancing your tucked body weight on straight arms.
Video demonstration coming soon
Prerequisites
- •Straight-arm support hold (floor or parallettes) for 20+ seconds
- •Hollow body hold for 15+ seconds
- •Pain-free wrists and shoulders under body weight
Progression Steps
- 1
Support Hold
Support your body on parallettes or the floor with arms fully locked out and shoulders pressed down. Hold 3–5 sets of 20–30 seconds before adding any leg lift.
- 2
Hip Rock
From the support hold, rock your hips forward to shift weight over your hands and lightly pop your feet off the ground for a moment. 3–5 sets of 6–8 controlled rocks.
- 3
Tuck Hold
Pull both knees to your chest and hold your feet off the ground with arms locked out, hips lifted above shoulder height. Hold 3–5 sets of 8–12 seconds.
- 4
Extended Tuck Hold
From the tuck, open the knees slightly and press the hips a touch higher, holding the same compressed shape with more control. Hold 3–5 sets of 10–15 seconds.
Common Mistakes
- •Shrugging the shoulders up toward the ears instead of pressing them down and away
- •Letting the lower back sag instead of keeping a compressed, hollow torso
- •Barely lifting the hips off the ground instead of tucking the knees fully to the chest
- •Holding the breath instead of breathing steadily through the hold