Hanging Advanced Tucked Front Lever Hold

How to do it

Hang from a bar with an overhand grip and pull your shoulders down. Raise your hips until your body is horizontal, then extend your tuck so your thighs move away from your chest and your hips open toward a straighter line, keeping only a slight knee bend. Hold this advanced tuck with your back parallel to the floor.

1. 1Feel your lats and lower back drive your torso flat against gravity
2. 2Keep your core locked as you open the tuck longer
3. 3Press your shoulders down to keep the joint stable

Common mistakes

• ×Don't let your hips sag below your shoulders
• ×Avoid bending your arms; keep them straight and active
• ×Don't lose the open hip angle; hold the longer lever

Muscles worked

The hanging advanced tucked front lever hold mainly works the lats, forearms, lower back, upper abs, and lower abs, with the mid traps, lower traps, obliques, glutes, biceps, triceps, rear delts, and hip flexors assisting.

• LatsPrimary
• ForearmsPrimary
• Lower BackPrimary
• Upper AbsPrimary
• Lower AbsPrimary
• Mid TrapsSupport
• Lower TrapsSupport
• ObliquesSupport
• GlutesSupport
• BicepsSupport
• TricepsSupport
• Rear DeltsSupport
• Hip FlexorsSupport
• Upper TrapsMinor
• QuadsMinor
• HamstringsMinor