Hold your body horizontal with knees pulled into an advanced tuck while suspended from a bar or rings, emphasizing the latissimus dorsi and the core. Maintain scapular depression and a hollow torso throughout the hold.
How to do the Advanced Tuck Front Lever#
- Grasp a pull-up bar or rings with a shoulder-width grip and start from a full dead hang.
- Draw your shoulder blades down and back, then pull your knees up toward your chest into an advanced tuck.
- Lean back and raise your hips so your torso and thighs form a roughly horizontal line while keeping the knees tucked.
- Lock a hollow-body shape and breathe steadily while holding the position for the target time.
- Lower yourself under control back to the dead hang to rest between attempts.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Rear delts (Posterior Deltoid), Triceps (Triceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lower back (Erector Spinae)
Common mistakes#
- Letting the hips sag so the body angles downward.
- Extending the knees instead of keeping the tucked position.
- Shrugging the shoulders toward the ears and losing scapular depression.
- Arching the lower back rather than bracing the core.
- Holding your breath and tensing the neck.
