라이브러리로시작 
끝 
운동 라이브러리
Front Lever Reps
A gymnastic strength movement raising the body from a hang into a horizontal front lever, building extreme lat and core strength.
등맨몸Straight-arm pull
주동근
광배근코어
협응근
후면 삼각근척추기립근전완
장비
맨몸
패턴
Straight-arm pull
준비 자세
- 01Hang from a pull-up bar with a shoulder-width overhand grip.
- 02Lock the elbows straight and depress the shoulder blades.
- 03Set a hollow body position: ribs down, glutes tight, legs together.
- 04Start from a still dead hang with zero swing.
수행
- 01Pull down through straight arms to raise the body as one rigid unit.
- 02Rotate up until the body is horizontal, face toward the ceiling.
- 03Hold the horizontal line briefly with the bar over the hips.
- 04Lower back to the hang with the same straight-body control.
체크포인트
- -Elbows stay completely locked throughout.
- -Body stays in one line; hips do not sag or pike.
- -Shoulder blades stay depressed and engaged.
- -The lowering phase is as controlled as the raise.
흔한 실수
- -Bending the elbows to cheat the leverage.
- -Piking at the hips to hide a weak core.
- -Kipping into the horizontal position.
- -Attempting full reps before owning a tuck lever.
프로그래밍 노트
- -Use 3 to 5 sets of 2 to 5 reps, stopping well before form breaks.
- -Progress through tuck, advanced tuck, and one-leg levers before full reps.
- -Train it fresh at the start of a pulling session; quality drops fast with fatigue.