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.
The exercise Front Lever is intended to be used as a hypertrophy, technique exercise.
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.
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 - This muscle group includes the rectus abdominis and the lateral abdominal muscles, which help you bend and twist your torso.
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