Full Front Lever

How To

The Front Lever is one of the three lever exercises in Calisthenics (alongside with the Back Lever and the Planche).

It is a static hold normally performed on the still rings or the pull-up bar.

A front lever is performed by lowering from an inverted hang, with straight arms, until the body is completely horizontal, facing upwards. Advanced athletes may also pull directly into the horizontal position from a dead hang!

Levers require a high degree of back and core strength. Their isometric nature, helps your tendons get stronger too.

Tips

Warm-up

Always begin with a proper warm-up, including dynamic stretches or light cardio, to prepare your body for the exercise.

Build up to the Full Front Lever

Start with easier progressions, such as the Tuck Front Lever, Single Leg Front Lever, and Half Lay Front Lever, and gradually progress to the Full Front Lever as you build strength and stability.

Grip strength

Develop grip strength, as maintaining a strong grip on the bar or rings is crucial for performing the Full Front Lever.

Maintain body alignment

Keep your body straight and horizontal throughout the movement, ensuring your legs, hips, and shoulders are aligned.

Point your toes

Point your toes and keep your feet together to maintain proper body alignment and create a clean line.

Engage your core

Activate your core muscles to maintain proper form and stabilize your body during the movement.

Breathing

Establish a consistent breathing pattern during the exercise. Inhale as you enter the position, and exhale as you release the position.

Controlled movement

Enter and exit the Full Front Lever position in a slow and controlled manner to prevent swinging or losing balance.

Quality over quantity

Focus on performing a few high-quality reps and holds with proper form, rather than rushing through the exercise.

Rest and recover

Give your muscles adequate rest and recovery time between sets and workouts to prevent overtraining or injury.