Back
Front Lever
Master horizontal bodyweight suspension to build elite lat power and core stability through static tension.
How to perform.
Follow the sequence — setup is half the lift.
Grip a pull-up bar with an overhand, shoulder-width grip and hang with your arms fully extended.
Engage your lats and depress your shoulder blades to create a stable platform in your upper back.
Pull your body upward while simultaneously leaning back, keeping your arms completely straight to bring your torso horizontal.
Extend your legs fully and squeeze your glutes to create a straight line from your head to your heels.
Hold this horizontal position while focusing on pulling the bar down toward your hips to maintain elevation.
Maintain the hold for the desired duration while breathing steadily through your nose.
Lower your legs back to a vertical hang with control to conclude the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows to compensate for lack of lat strength
- Allowing the hips to sag below the level of the shoulders
- Resting the chin on the chest rather than keeping a neutral neck
- Using momentum or swinging to kick into the horizontal position
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.