# Advanced Tuck Planche (Overcoming Gravity Level 7)

> The Advanced Tuck Planche (OG Level 7) bridges the Tuck Planche and Straddle Planche by uncurling the lumbar spine into a flat back while extending the hips to a 90° angle relative to the torso. This subtle shift moves the knees behind the hip line, substantially increasing anterior deltoid and biceps tendon torque. Athletes should master a 15-second Tuck Planche before progressing to Advanced Tuck holds.

- Canonical URL: https://enixfit.com/exercises/advanced-tuck-planche
- Canonical ID: `advanced_tuck_planche`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 4 sets × 15s Tuck Planche + 3 × 12 Pseudo Planche Push-Ups
- Mastery Standard: 4 sets × 12s hold with flat lower back and 90° hip angle
- Primary Muscles: Anterior Deltoids, Serratus Anterior, Lumbar Erectors
- Secondary Muscles: Biceps Brachii Tendon, Pectoralis Major, Wrist Flexors

## Step-by-Step Execution
1. **Enter Clean Tuck Planche**: Establish a locked-arm Tuck Planche with hips level with the shoulders.
2. **Extend Hips & Flatten Lumbar Spine**: Slowly push the knees backward until the thighs are vertical (90° to torso) while leaning the shoulders slightly further forward.

## Technical Coaching Cues
- Flatten the lower back while maintaining upper thoracic protraction
- Increase forward shoulder lean as the knees move backward
- Keep elbows completely locked at 180°

## Common Mistakes & Corrections
- **Fault: Dropping hips below shoulder height when extending knees** → Correction: Lean shoulders further forward to counterbalance the rearward shift of the knees.