Exercise Guide
The Front Lever is an elite gymnastic hold that requires massive core strength, lat engagement, and scapular stability. It is the ultimate measure of upper-body pull strength and proprioception.
Core/Abs
Posterior Deltoids
Triceps
Forearms
Core Foundation Exercises
1. Hollow Body Hold
Practice maintaining a rigid posture on the floor with legs and arms elevated. This “hollow” shape is the exact tension required on the bar.
2. Dragon Flag
A complementary exercise popularized by Bruce Lee. This builds the eccentric strength needed to keep your body horizontal as you lower from a vertical position.
The Main Progression Path
Tuck Front Lever
Hang from the bar and pull your knees to your chest while keeping your back horizontal. Keep your arms locked straight.
Advanced Tuck Lever
Straighten your back and move your knees away from your chest. The weight distribution shifts, significantly increasing the torque on your lats.
One-Leg Front Lever
Extend one leg fully while keeping the other tucked. This prepares the body for the leverage of the full hold. Alternate legs to ensure balance.
Straddle Front Lever
Spread your legs wide in a “V” shape. This shortens the lever length, making the hold easier than the “Full” version but harder than the “One-Leg” version.
Full Front Lever
The final goal. Body perfectly horizontal, toes pointed, arms locked, and back straight. No arching in the lower back.
Advanced Training Routines
| Level | Exercise Focus | Target Volume |
|---|---|---|
| Level 1 | Pull-ups & L-Sit Raises | 4 x 10 Reps |
| Level 2 | Advanced Tuck Holds | 4 x 15-20 Seconds |
| Level 3 | One-Leg Negatives | 4 x 5 Reps (Slow) |
| Level 4 | Front Lever Lifts | 3 x 3 Reps (Hold Peak) |
