Front Lever Hold

Body region

• Core
• Back

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Rectus Abdominis
• Transversus Abdominis

Helps

• Deltoid
• Pectoralis Major
• Rhomboids
• Triceps

Holds

• Erector Spinae
• Gluteus Maximus
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a bar with arms straight, then pull your shoulders down and bring your body to horizontal with the chest facing up.
2. Keep the body in one rigid line from head to toes.
3. Hold with straight arms and a tight core for the planned time.
4. Lower back to a hang slowly under control.

Cues

• Pull the bar toward your hips with straight arms.
• Master tuck and advanced-tuck holds first.

Common mistakes

• Bending the hips or letting the hips drop.
• Bending the elbows to cheat.
• Skipping progressions, which strains the shoulders and elbows.

Alternatives

• Front Lever Tuck
• Front Lever Raise