Front lever (hold)
Backhardtimedpull-up bar
A static hold hanging under a bar on straight arms with the whole body straight and horizontal, facing up, in one line from head to toes.
How to do it
- Grip the bar overhand about shoulder width and hang with straight arms.
- Pull the shoulder blades down and back, brace the abs, squeeze the glutes and keep the legs together.
- Press the bar down toward the hips with straight arms and lean back while the hips and legs rise as one rigid line.
- Stop when the body is horizontal, head neutral, and hold.
- Lower slowly back to the hang.
Muscles worked
Main: lats, abs
Supporting: traps, shoulders, glutes, forearms