Shoulders
Front lever tuck
Master the fundamentals of horizontal body control and core tension with the front lever tuck.
How to perform.
Follow the sequence — setup is half the lift.
Grip the pull-up bar with hands shoulder-width apart using an overhand grip.
Engage your lats and pull your shoulder blades down and back to create a stable base.
Raise your knees toward your chest while simultaneously leaning your torso back.
Pull down on the bar with straight arms until your back is parallel to the floor.
Hold this position while keeping your arms locked and your hips level with your shoulders.
Slowly lower your body back to a vertical hang with controlled movement to finish the rep.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows to compensate for lack of back strength
- Allowing the hips to sag below the level of the shoulders
- Rounding the upper back instead of maintaining a neutral spine
- Holding your breath which increases internal pressure unnecessarily
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.