Front Lever with gym rings
This exercise, known as the "Front Lever" is a pinnacle move in calisthenics, characterized by a horizontal body position where the body is held parallel to the ground. The arms are extended on the rings, and the entire body is stabilized in a straight line from head to toe. The challenge of this exercise lies in maintaining this position without allowing the body to sag or bend, which requires an extremely high level of core tension.
In calisthenics, the Front Lever is considered a benchmark for strength, body control, and functional fitness.
The Front Lever can be trained through various progressions, where the legs are in a tucked, partially tucked, straddled, or one-leg bent position. There are also dynamic variations, such as Front Lever Pulls or Front Lever Rows, to increase the intensity and training effect.
Necessary equipment
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Front Lever with gym rings - the correct execution
- Begin in an inverted hang with your arms straight
- Actively retract your shoulder blades downwards and backwards
- Lower your extended body forward in a controlled manner until you reach a horizontal position
- Maintain maximum tension in your core and glutes throughout the movement to ensure a straight body line
- Fully extend your legs and keep them together
- Ensure that your hips do not sag and that your body line remains parallel to the ground
The exercise Front Lever is intended to be used as a hypertrophy, technique exercise.
Which muscles are trained by Front Lever?
Primary trained muscles for 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.
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.
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 Front Lever
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 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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