Hold a front lever and perform small up-and-down pulses while maintaining a straight body line, primarily loading the back muscles.
How to do the Front Lever Pulse#
- Get into a stable front lever position with your body held horizontal and facing upward.
- Tighten your core and pull your shoulder blades down and back to create a rigid line from shoulders to feet.
- Initiate a short upward pulse by raising your hips slightly using your back and posterior chain.
- Lower controlled back to the starting lever position to complete one pulse.
- Maintain steady breathing and keep the movement small and controlled throughout the set.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Rear delts (Posterior Deltoid), Traps (Trapezius), Triceps (Triceps Brachii), Glutes (Gluteus Maximus), Lower back (Erector Spinae)
Common mistakes#
- Allowing the hips to sag below the body line.
- Using large swings or momentum instead of controlled pulses.
- Bending the knees or letting the legs droop.
- Shrugging the shoulders instead of keeping the scapula depressed.
- Holding your breath during the pulses.
