Pulling Skills
Front Lever Progression
Develop the lat and scapular strength to hold a horizontal front lever, moving from tuck through advanced tuck, straddle, and full lever.
LatsCoreShouldersGrip
Video demonstration coming soon
Prerequisites
- •Dead hang for 30+ seconds with active shoulders
- •8+ strict pull-ups
- •Hollow body hold for 30+ seconds
Progression Steps
- 1
Tuck Front Lever
Hang from the bar, pull your knees to your chest, and rotate your body until your back faces the floor. Hold 3–5 sets of 10–15 seconds.
- 2
Advanced Tuck Front Lever
From the tuck position, extend your hips so your knees move away from your chest while your shins stay roughly parallel to the floor. Hold 3–5 sets of 8–12 seconds.
- 3
Straddle Front Lever
Extend both legs out into a wide straddle, keeping your whole body parallel to the floor. Hold 3–5 sets of 5–8 seconds.
- 4
Full Front Lever
Bring the legs together and fully extend the body into one straight horizontal line from shoulders to feet. Hold 3–5 sets of 3–6 seconds.
Common Mistakes
- •Letting the hips pike instead of keeping a flat, hollow body line
- •Rounding the shoulders instead of actively depressing and retracting the scapula
- •Bending the elbows to fake the hold instead of keeping arms locked out
- •Progressing to straddle or full lever before the tuck is controlled for 15+ seconds