Pull
Pull
Tuck Front Lever
Advanced
Level 65/100
The tuck front lever is the first static front-lever position. You hang inverted relative to a normal hang: body horizontal with the back facing the floor, arms extended, knees tucked to the chest. One of the most important bar holds in calisthenics.
LevelIntermediate-Advanced
Sets4-5 × 5-15 sec hold
Rest2-3 min
EquipmentPull-up bar, Rings
Demand
The front lever (all progressions) trains the lats unlike almost anything else, plus core, biceps, and teres major under a unique load and angle. It builds very specific, powerful pulling strength.
Execution
From a normal hang, lift the hips and body up and back while fully extending the arms until the torso is horizontal (parallel to the floor). Tuck the knees to the chest. From head to knees, stay parallel to the floor. Hold for the target time.
Arm position
Arms must be FULLY extended from the start. Bending them to make the hold easier is a common mistake. The work is done with straight arms.
Goal
3×5-10 seconds of clean hold before progressing to advanced tuck.
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