Advanced Tuck Front Lever Hold

The Advanced Tuck Front Lever Hold is a static hold where you hang horizontally under a bar or rings with your knees pulled in toward your chest. It trains total-body tension, shoulder and back strength, and core control, and it is a stepping-stone toward a full front lever.

Hang from a sturdy bar or rings with an overhand grip, hands about shoulder-width apart. Start in a full dead hang with straight arms and your body vertical.

Pull your shoulder blades down and back. Lift your hips and draw your knees in toward your chest until your thighs are roughly parallel to the floor and your torso is horizontal. Keep your arms straight, your eyes looking forward, and your body still. Hold this position without swinging.

Breathe normally while keeping your ribs down and your belly tight. To make it easier, use a basic tuck front lever with your knees closer to your chest and your hips allowed to sit a little higher. To make it harder, slowly extend one leg into a single-leg front lever.

Fault: Your hips sag toward the floor. Fix: Pull your shoulder blades down and actively lift your hips by squeezing your glutes and lower abs.

Fault: You bend your arms to lift your body. Fix: Lock your elbows straight and imagine pushing the bar down toward your hips.

Fault: Your body swings back and forth. Fix: Move into the hold slowly, brace your core, and stop the set if you cannot stay still.

Fault: Your lower back rounds or your shoulders shrug up toward your ears. Fix: Keep your back flat, look forward, and pull your shoulder blades away from your ears.