Advanced Tuck Planche

An extremely advanced calisthenic hold where your body is held horizontal with knees tucked to chest.

Instructions

1. Sit on the ground with your hands placed beside your hips, palms down.
2. Press down through your hands while tucking your knees tightly to your chest.
3. Lift your hips off the ground and hold your body in a horizontal position.
4. Your hands should be directly under or slightly forward of your shoulders.
5. Maintain this horizontal hold position for the prescribed duration.
6. Lower your hips back to the ground.
7. Rest and repeat for additional sets as desired.

Tips

• This is an extremely demanding exercise requiring exceptional upper body and core strength.
• Only attempt this after mastering full planche progressions or similar advanced holds.
• Push down and slightly forward through your hands to maintain the horizontal body position.
• Engage your core intensely to prevent your hips from sagging.
• Wrist and shoulder health are critical; ensure proper prehab work before attempting.