It is a lat and core isometric with extended arms, and the lever arm is everything: every time you open your legs you multiply the difficulty. That is why the chain runs tuck → advanced tuck → straddle → full and skips nothing.
Full Front Lever
Hold the body horizontal under the bar, facing up, with straight arms.
Bottom to top. Meet the criterion for one rung before touching the next.
Scapula pulls are a scapular activation and strengthening drill done hanging from the bar. Instead of bending the elbows, you only raise and lower the scapulae with arms fully straight. Essential for shoulder health and efficient vertical pulling.
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.
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.
Straddle front lever sits between advanced tuck and full front lever. Legs are open in a V (straddle) and fully extended, increasing the lever versus tuck but easier than full because open legs slightly reduce the moment of inertia.
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.
Front lever pull-ups combine the advanced static front-lever position with the dynamic motion of a strict horizontal pull.
Take the test, look at your score, and have your first generated routine in under half an hour.
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