Welcome to the this weeks installment of the Forager Fitness ACFT Series! This week we dissect the event that might be stressing everyone out. The Leg Tuck. This event, in most aspects, requires the most amount of coordination, upper body and core strength. Here at Forager Fitness, we’re a little on the fence about it; nonetheless it’s here and we have some tips for success!
The Leg Tuck
According to the standards, to pass, you only need to complete 1-5 leg tucks depending on your MOS/AOC. With that being said, some soldiers will struggle with this for a myriad of reasons such as body weight, poor coordination, and weak core and upper body strength. While we do like this TYPE of event for the ACFT, it definitely doesn’t have much carryover from the traditional sit-up from the APFT. On the other hand, soldiers no longer have to wrench their neck for 2 straight minutes anymore. Bye bye sit-up profile…
The big focus here is 1.) The Leg Tuck is actually comprised of two, orchestrated movements and 2.) you cannot “kip” per se.
Lets look at these two components of the Leg Tuck. First, complete a repetition the soldier has to complete a quarter pull-up in the alternating grip to then allow the knees to crunch up and make contact with the elbows. Without the quarter pullup, the knees will contact the triceps and will be deemed a “no-rep.” This becomes a challenge for individuals with poor upper body strength which was not tested in the old PT test. If you are someone that lacks strength in this area, it may be wise to make a concerted to train upper body strength.
It’s a good idea to become proficient at the standard strict pull-up if 1 rep of the leg tuck is difficult. The strict pull-up trains several different muscle systems and also gives the athlete more confidence up there on the bar. See the video below for good pull-up mechanics.
The second part of the leg tuck is bringing the knees to the elbows. Now, this part of the exercise has two components in and of its self. 1.) the knees need to be physically brought to the elbows, and 2.) to facilitate that, the athlete must lean back to physically cover the distance. This is why we stated above that athletes with, “poor coordination, and weak core” will struggle with this event. Good thing about these challenges? We can easily train for them. When you know your weakness, you can attack it.
Furthermore, there is no “swinging” or “kipping” allowed. Sorry CrossFitters….
The more insidious requirement is grip strength. Maxing this out requires you to hold on to the bar with an alternating grip for 20 or so strict reps. While this requirement will probably be the least of the athlete’s concern, if you struggle with it, just know it is a component of the exercise.
This event requires not only core stability, but also the coordination and strength to hold an isotonic position until you complete the rep. This can be a HUGE factor dependent on your body weight and strength status. You may be able to bring your legs up, but you will get burnt out of you cannot hold a quarter pullup.
It’s HIGHLY recommended that if you struggle with ideal body weight you get some professional help with diet and exercise. This event exposes those that cannot move their own body weight, and lighter individuals will have a great advantage.
Accessory Focus for The Leg Tuck
1. Consider losing weight if you need to
2. Tempo negative Pull-ups and Chin-ups
-Use bands if needed. Swallow your pride and use them.
3. Strict Toes to Bar/Knees to Elbows
4. Technique driven practice’
-Rob and Nik