Advanced Tuck Front Lever with gym rings
The advanced tuck front lever is a preparatory exercise for the front lever that intensely engages the core and back muscles. Unlike the simpler tuck position, where the knees are closer to the chest, the legs in the advanced tuck remain only slightly bent. This adjustment changes the leverage, making the exercise more challenging and requiring more strength. The advanced tuck is an intermediate step between the tuck front lever and the single leg front lever.
Necessary equipment
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Advanced Tuck Front Lever with gym rings - the correct execution
- Start in the inverted hang
- Pull the shoulder blades back and down
- Angle the hips 90 degrees
- Bend your knees
- Lower yourself to the horizontal position
- Maintain maximum trunk and gluteal tension
The exercise Advanced Tuck Front Lever is intended to be used as a hypertrophy, technique exercise.
Which muscles are trained by Advanced Tuck Front Lever?
Primary trained muscles for Advanced Tuck Front Lever
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Advanced Tuck Front Lever
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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Similar exercises to Advanced Tuck Front Lever
Negative Tuck Front Lever with gym rings
The Negative Tuck Front Lever is a variation of Front Lever Pulls, where you pull from a dead hang into an inverted hang on the rings and then slowly lower back to the hang in the Tuck Front Lever position. This exercise takes advantage of the fact that muscles are stronger in the eccentric phase than in the concentric phase, as explained here: Eccentric Muscle Training.
It allows you to train the Front Lever position even if you don’t yet have the strength to hold it statically. The Negative Tuck Front Lever is an excellent preparatory exercise for the Front Lever Pull.
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