Front Lever

Setup

1. 01Hang from a pull-up bar with a shoulder-width overhand grip.
2. 02Set active shoulders by pulling the shoulder blades down.
3. 03Engage a hollow-body position with ribs down and glutes tight.
4. 04Confirm the bar and grip are secure before loading the hold.

Execution

1. 01Pull the body up and back with straight arms, driving the bar toward the hips.
2. 02Raise the legs and torso together into one horizontal line, face up.
3. 03Hold the line with the body parallel to the floor.
4. 04Lower back to a controlled hang before form degrades.

Checkpoints

• -Arms stay completely straight throughout the hold.
• -Body forms one rigid line from shoulders to toes; no hip sag.
• -Shoulder blades stay depressed and engaged, not hanging passively.
• -Hips stay level with the shoulders, the definition of the parallel position.

Common mistakes

• -Bending the elbows to fake the horizontal position.
• -Piking at the hips instead of holding a straight body line.
• -Skipping progressions and only attempting the full lay.
• -Losing the hollow position so the lower back arches.