Front Lever
Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.
Focus Areas
Prerequisites
Front Lever
Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.
Prerequisites
The front lever showcases the pinnacle of pulling strength—maintaining a completely horizontal body position while hanging from a bar or rings with straight arms. This skill demands exceptional lat strength, core stability, and the ability to generate tremendous tension throughout the entire body. The visual impact of a well-executed front lever makes it one of the most sought-after skills in calisthenics.
Beyond Movement's approach to front lever training emphasizes progressive overload through systematic holds and dynamic variations. The journey typically begins with tucked positions and advances through advanced tuck, straddle, and finally the full front lever. Each progression demands patience, as the strength requirements increase exponentially with each advancement in leverage.
The front lever develops a unique type of pulling strength that surpasses traditional exercises in its demands on the latissimus dorsi and core. Athletes find the strength and body control developed through front lever training transfers remarkably to climbing, swimming, and martial arts movements requiring powerful pulling mechanics.
Prerequisites
Master these skills first:
- 15+ strict pull-ups with control
- Strong core (60+ second hollow hold)
- Skin the cat mobility and strength
- Understanding of full-body tension
- Healthy shoulders and elbows
Common Mistakes
Avoid these errors:
-
Piked hips
Instead: Maintain straight line from shoulders to feet
-
Bent arms
Instead: Build specific straight-arm pulling strength
-
Progressing by momentum
Instead: Focus on static holds over dynamic work
-
Neglecting antagonist training
Instead: Balance with pushing exercises
-
Ignoring connective tissue adaptation
Instead: Allow adequate recovery
Related Skills
Foundation
Pull-Ups
The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.
Foundation
Hollow Body Hold
The fundamental core position for all gymnastics movements. Master this to unlock handstands, levers, and advanced skills.
Foundation
Dragon Flag
Coming Soon
Progression
Front Lever Pulls
Add dynamic movement to your front lever. This advanced exercise builds incredible pulling strength and control.
Progression
Front Lever to Muscle-Up
Coming Soon
Progression
One Arm Front Lever
Coming Soon
