8/15/2023 0 Comments Leg tuck test![]() ![]() If you have a weak upper back (mid-scapular region) – and you likely do, as evidenced by your inability or struggle to perform Leg Tucks, then just doing more Leg Tucks is NOT the most effective way to build your strength. You’ll get stronger much faster by training this way. This means that they’ll be able to generate more strength in these positions which maximizes your strength gains. Your lats, middle and lower traps, and rhomboids will be more activated when your hands are shoulder-width apart or slightly wider. The narrower your grip the more inhibited your upper back and mid-scapular (shoulder blades) muscles are. This position is an awful position for building upper back strength. As soon as I saw the starting position for the Leg Tuck I knew that just getting on the bar and trying to knock out more would be one huge failure. The neutral, alternating grip position on the bar is the limiting factor of training for Leg Tucks by just doing Leg Tucks. The Leg Tuck Setup is too Narrow to Effectively Build Upper Back Strength How’d I go from 0 to 6.9 Leg Tucks in a couple of months? In fact, I only practiced them twice in the previous few months. On my first diagnostic ACFT, I easily knocked out 6.9 (that dang last 2 inches!) Leg Tucks without having ever tested myself on them prior to the event. Why? Because the Army didn’t require it so I met the standard and got good at pushups. I ran in college and have never had much upper body strength, especially on pull-ups. I am naturally more of a distance runner. But if you would just train more effectively you’ll probably be knocking out five reps instead of your first one. If I just get on the bar and struggle until I get a Leg Tuck I’ll eventually get one.Īnd you will… eventually. Many people who struggle with something have the mindset that more is better. Two key limitations of spending too much time working on Leg Tucks There are much better ways to get Leg Tucks!Īlso, consider that dropping some weight will be the quickest road to improvement for some Soldiers. Don’t fall for the typical Army approach of just getting on a pullup bar and struggling through as much of a Leg Tuck as you can do over and over. ![]() If you’re struggling to get your first Leg Tuck or wanting to max the event, the *key* is in how you build the strength required. But with proper training targeting each of the muscle groups used, everyone should be able to perform the required repetition. Many Soldiers are struggling to pass the Leg Tuck event. Leg Tucks are a challenging full-body exercise targeting your grip, biceps, upper back, core, and hip flexor muscle strength and endurance. Leg Tucks are the fifth event of the Army Combat Fitness Test (ACFT) but the biggest cause of ACFT failures! ![]()
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