라이브러리로시작 
끝 
운동 라이브러리
Front Lever
An advanced straight-arm hang holding the body horizontal and face-up under a bar, demanding elite lat and core strength and a benchmark of gymnastic pulling ability.
코어맨몸Straight-arm pull hold
주동근
광배근코어
협응근
복직근후면 삼각근전완둔근
장비
맨몸
패턴
Straight-arm pull hold
준비 자세
- 01Hang from a pull-up bar with a shoulder-width overhand grip.
- 02Set active shoulders by pulling the shoulder blades down.
- 03Engage a hollow-body position with ribs down and glutes tight.
- 04Confirm the bar and grip are secure before loading the hold.
수행
- 01Pull the body up and back with straight arms, driving the bar toward the hips.
- 02Raise the legs and torso together into one horizontal line, face up.
- 03Hold the line with the body parallel to the floor.
- 04Lower back to a controlled hang before form degrades.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Train the hardest progression you can hold cleanly for 5 to 10 seconds: tuck, advanced tuck, single leg, straddle, then full.
- -Accumulate 20 to 40 seconds of quality hold time per session, 2 to 3 times per week.
- -Pair with rows and hollow work; it counts as a heavy pulling stimulus in your weekly volume.