Скачать или смотреть Movement Demo - Tuck Ups

Rogue athlete Arielle Loewen demonstrates proper form for Tuck Ups in this quick and simple movement demo from Rogue HQ.

The tuck-up is a bodyweight core exercise where you lie flat and then simultaneously lift your knees to your chest and arms forward, folding into a tucked position. It mimics the compression required in gymnastics movements (like kipping, T2B, or muscle-ups) but in a simplified way. The movement is actually a regression of the v-up, but is considered a key movement to help develop core strength and control and is a gateway movement to the like of many kipping movements including toes to bar.

Benefits
Builds midline strength focussing on the abdominals and deeper core stabilizers.
Builds hip flexor strength
Trains timing between upper and lower body, therefore focussing on co-ordination
Reinforces hollow body mechanics, helping with kipping pull-ups, toes-to-bar, and muscle-ups.
Easier than the V-Up since knees bend, shortening the lever.
No equipment required, effective with just bodyweight.
Scalable & Progressive, easy to regress or progress depending on level.

Set Up
Lie flat on your back, arms by your sides or hands under your hips for support.
Press lower back into the floor and contract your abdominals, creating a hollow shape.

Execution
Simultaneously lift legs and torso off the ground
Legs bend at the knees, but still try to point the toes
Arms start behind the head and can “swing” up
Pull the knees towards the chest and the hands can reach to the feet
Aim to touch hands to feet, creating a “tuck” position
Try and be balanced on the glutes
Lower legs and torso back to starting position under control.
Avoid arching your lower back or slamming down.

Regressions
Flutter Kicks, build some strength and capacity in the hip flexors
AbMat Sit Up, build some core strength and capacity in the abdominals
Tuck hold, hold a tucked position
Rocking Tuck Hold, holding the tucked position aim to rock from the hips to shoulders ensuring no movement about the spine
Partial Tuck-Up, bring only knees halfway up or keep hands braced behind thighs.
Single-Leg Tuck-Up, alternate bringing one knee in at a time.

Progressions
Weighted Tuck-Up, hold a medicine ball, plate, or dumbbell overhead and/or wear ankle weights
Paused Tuck-Up, where the goal is to pause briefly at the top of the tuck position.
V -Ups

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