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Front lever
The body in one horizontal line under the bar on straight arms, from the neck to the toes. One of the classic strength elements of calisthenics.
- Level
- Elite
- Equipment
- Pull-up bar
- Measure
- hold time
- Tempo
- isometric
latsbackcoreforearms and gripglutes
Technique
- Overhand hang, arms straight, press the bar down and back.
- Lift the whole body to horizontal, glutes and abs braced, legs together, toes pointed.
- Head in line, eyes to the ceiling. Hold short and clean, not long and crooked.
Common mistakes
- Hips sagging (banana front lever): go back to the one-leg version.
- Bent elbows or shoulders pulled up to the ears.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
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Progression
Easier
One-leg front lever
This exercise
Front lever
Harder
The next step comes as the library grows.