What is Front Lever Pull?
The Front Lever Pull is a hard calisthenics pull that raises your body from a dead hang into a horizontal front lever. It primarily targets the lats, core, traps and back while requiring strong shoulder stability and posterior chain control.
How to Do Front Lever Pull
- Set hollow hang: Hang from the bar in a hollow body with posterior pelvic tilt, shoulders depressed, legs together and arms straight; brace your core and breathe steadily.
- Engage lats and scapula: Depress and retract the scapula, actively engage the lats and keep shoulders down to create tension before initiating the pull; maintain hollow alignment.
- Initiate the pull: Pull with the lats while keeping arms straight, drive the chest toward the bar and lift hips until your body reaches a horizontal front lever position.
- Hold the position: Hold the horizontal briefly with a tight core, posterior pelvic tilt and straight arms; control breathing and avoid shrugging or arching the back.
- Controlled return: Slowly lower back to the hollow hang by extending the shoulders and resisting momentum; use a controlled negative to build strength and protect joints.
Muscle Groups
Core, Trapezius, Latissimus, Back
Description
Begin by hanging from the bar in a hollow position. Scapula depressed, PPT, Core engaged, leg together (Shoulders down, tailbone tucked, arms straight)Engage your whole body, keep your arms straight, utilise your lats to explosively pull yourself into a horizontal position., as in front lever. Try to control the negative as you return to your hanging position.
Maintain straight arms and a hollow position throughout. As you progress limit the amount of momentum used.
Movement Group
Pull
Required Equipment
Pull-Up Bar
Progressions and Regressions
- Front Lever Tuck Raise on Bar
- Front Lever Advanced Tuck Pulse
- Front Lever One Leg Raise
- Front Lever Pull (current)
Frequently Asked Questions
What are the benefits of the Front Lever Pull?
The Front Lever Pull builds extreme posterior chain and core strength, improves scapular control and shoulder stability, and increases pulling power. It transfers to better posture and advanced calisthenics skills like levers and planche work.
What are common mistakes when doing a Front Lever Pull?
Common errors include bending the arms, using excessive swing or kip, shrugging shoulders, losing hollow position, and rushing the movement. Focus on straight arms, scapular control and slow negatives to correct these mistakes.
How can I progress to a full Front Lever Pull or modify it?
Progress with tuck and advanced-tuck lever pulls, band-assisted front levers, straight-arm raises, and slow negatives. Also include weighted rows and scapular depressions; scale back with lat pulls or hanging leg raises if needed.