Pull
Pull
Advanced Tuck Front Lever
Advanced
Level 80/100
Advanced tuck front lever sits between tuck and straddle front lever. Knees are no longer hugged to the chest; instead the back is fully straight and horizontal, and the knees bend 90° pointing down. That increases the legs' moment arm versus tuck and raises demand on the lats and core.
LevelAdvanced
Sets4-5 × 8-20 sec hold
Rest2-3 min
EquipmentPull-up bar, Rings
Vs basic tuck
In basic tuck the hips are flexed and knees near the chest, shortening the lever. In advanced tuck the back is flat (hips aligned with shoulders) and only the knees bend 90°, lengthening the lever and increasing difficulty.
Execution
From a basic tuck front lever, gradually extend the hips until the back is fully straight and parallel to the floor. Knees at 90°. Arms fully extended. Core and glutes maxed.
Goal
3×10-15 seconds of hold before progressing to straddle front lever.
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