Also known as: front lever pulses, advanced tuck pulses, tuck lever pulses, bar tuck pulses, tuck front pulses
What is Front Lever Advanced Tuck Pulse?
Front Lever Advanced Tuck Pulse is a calisthenics pull variation where you hold an advanced tuck and perform controlled pulses. It primarily targets the core, lats, shoulders, traps and forearms and is a medium-level skill requiring scapular control and pulling strength.
How to Do Front Lever Advanced Tuck Pulse
- Jump to dead hang: Jump into a dead hang on a shoulder-width pronated grip, relax the shoulders then actively engage the scapulae for stability.
- Tuck knees to 90°: Curl your knees until they form a 90-degree angle with your torso, keeping hips level and core braced to prevent piking.
- Pull to horizontal: Pull through the lats and shoulders to lift your shoulder-to-glutes line parallel to the ground, maintain hollow body tension and breath control.
- Perform controlled pulses: At the horizontal hold, perform small pulses by contracting the core and lats while keeping knees fixed; use control, not momentum.
- Descend safely: Slowly lower back into a dead hang with controlled elbow extension, breathe steadily and reset scapular position before the next rep to avoid strain.
Muscle Groups
Core, Shoulders, Trapezius, Forearm, Latissimus
Description
Jump into a Dead Hang on the Pull-Up Bar, make sure to maintain a strong pronated grip with your hands about shoulder width apart.Engage your back and curl your knees until they form a 90 degree angle with your torso.
From there, lift your body horizontally by pulling with your arms until your Shoulder-To-Glutes line is parallel to the ground.
You can bend your arms in this variation, but you can not tuck your knees in further than 90 degrees!
Once the line is reached, start a controlled descent into a Dead Hang to complete a full rep.
Progressions and Regressions
- Front Lever Tuck Raise on Bar
- Front Lever Advanced Tuck Pulse (current)
- Front Lever One Leg Raise
- Front Lever Pull
Frequently Asked Questions
What are the benefits of Front Lever Advanced Tuck Pulse?
This move builds midline core strength, lats and shoulder stability while improving scapular control and grip endurance. The pulsing action adds dynamic tension useful for progressing toward full front lever holds.
What are common mistakes when doing this exercise?
Common errors include using momentum, changing the knee angle, letting hips sag, and holding your breath. Fixes: keep knees fixed at 90°, maintain hollow tension, control each pulse, and practice scapular engagement.
How do I progress to or regress from this exercise?
Progress with longer advanced tuck holds, negative front lever descents, or band-reduced assistance. Regress by using stronger band support, working tucked front lever holds, or practicing scapular pull-ups and horizontal rows.