How to have a Strong Standing Tuck

How To Have A Strong Standing Tuck

By Matt Kelley

Published on October 9, 2018

Every week I receive questions about how to “make my standing tuck stronger?” I even ask for them to send me videos to give me a better opportunity to truly critique their form. The most consistent issue I see is with the strength of the athlete. So in this article I will describe some Core Exercises and some explosive leg movements that i’ve found to help my athletes over the past 15 years. Here are my recommendations to increase your core strength for a strong standing tuck:

Hanging tuck ups

We have a bar at our gym (demonstrated on the video), but if you do not, you can move 2 mats  close together, or 2 chairs and tuck your knees & shins up towards your head.
I truly believe this is the best core exercise for a stronger back tuck. An example of how many to do would be:
10 reps which equals 1 set, and do 4 sets
A variation of this would be to do a tuck up, and hold that tuck position squeezing every muscle you have, and holding for 20 seconds.

Hanging tuck ups

We have a bar at our gym (demonstrated on the video), but if you do not, you can move 2 mats  close together, or 2 chairs and tuck your knees & shins up towards your head.
I truly believe this is the best core exercise for a stronger back tuck. An example of how many to do would be:
10 reps which equals 1 set, and do 4 sets
A variation of this would be to do a tuck up, and hold that tuck position squeezing every muscle you have, and holding for 20 seconds.

Here are a couple of my favorite Explosive Leg Workouts, to help achieve a Strong Back Tuck:

Straight Jump onto an elevated Mat

Start by facing the opposite way of the mat, sit & swing and explode onto the mat. Make sure when you land, you immediately walk backwards.

Tuck Jump onto an elevated Mat

Similar to the straight jump, but add a tuck jump. Make sure your knees & shins go towards your head. Immediately walk backwards when you land on the mat.

Explosive Tuck Jump onto an elevated Mat

Start by sitting on a mat. Make sure your hips are higher than your knees when sitting on the mat. Next, Swing your arms up & jump/ explode through your legs. Hitting a tight tuck position. It is important to remember to land standing straight up & down when you land on the mat.
This is my favorite explosive Leg workout for a stronger standing tuck!
As a beginner, I would start with 20 reps. Doing this twice a week minimum. Each week add 5!

These are my favorite Core & Explosive Leg exercises for a Strong Standing Tuck!
I hope you all enjoy these!
My social media stuff:
Instagram: @KarmaReturns
Instagram: @MattFreakinKelley
Snapchat: Mkells5891

 

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Matt Kelley Contributor
Owner , Karma Returns
Matt Kelley is the proud Owner of Karma Returns Clothing and one of the most talented cheer coaches in the Houston area with over 16 years of experience. Woodlands Elite is excited to have him join our staff family! Matt started cheering at Northwest All Stars and went on to compete with Texas Lonestar Cheer from 2000 to 2003. He was a part of Team USA in 2003 and Cheer Athletics Cheetahs (L6) from 2003 to 2005. Matt also attended the University of Houston from 2003-2005 and cheered during his time there on their competitive team. He then went on to cheer at Hawaii Pacific University and was a 3x NCA Collegiate Champion. He helped Texas Lonestar Cheer Red-i Bronze at Worlds in 2011. He is funny, hardworking and puts his heart into everything he does!
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Matt Kelley Contributor
Owner , Karma Returns
Matt Kelley is the proud Owner of Karma Returns Clothing and one of the most talented cheer coaches in the Houston area with over 16 years of experience. Woodlands Elite is excited to have him join our staff family! Matt started cheering at Northwest All Stars and went on to compete with Texas Lonestar Cheer from 2000 to 2003. He was a part of Team USA in 2003 and Cheer Athletics Cheetahs (L6) from 2003 to 2005. Matt also attended the University of Houston from 2003-2005 and cheered during his time there on their competitive team. He then went on to cheer at Hawaii Pacific University and was a 3x NCA Collegiate Champion. He helped Texas Lonestar Cheer Red-i Bronze at Worlds in 2011. He is funny, hardworking and puts his heart into everything he does!

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