Pull
Pull
Full Front Lever
Elite
Level 95/100
The full front lever is one of the most respected elements in calisthenics. You hang with the body fully straight and horizontal, legs together, arms fully extended, back facing the floor. It demands colossal lat, core, and biceps strength.
LevelElite
Sets4-5 × 5-15 sec hold
Rest3-4 min
EquipmentPull-up bar, Rings
Demand
Full front lever creates enormous torque on the lats. For a ~70 kg athlete, the lat must handle torque roughly equivalent to holding ~45-50 kg with arms fully extended. Most athletes need 2-4 years of progressive training.
Execution
From a straddle front lever, gradually close the legs until fully together. Body completely straight and horizontal, face toward the floor. Shoulders active, arms fully extended, core and glutes maxed.
Form check
Hips must not sag. If the hips drop and the body curves downward, the position is not clean. The body must be rigid like a plank.
Goal
3×5-10 seconds of perfect full front lever is a world-class advanced calisthenics milestone.
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