Front Lever Pulls with gym rings
Front lever pulls intensely strengthen the back, triceps, and core. In this exercise, the body is repeatedly pulled from a hanging position through the horizontal front lever position up to an inverted hang—a movement that requires tremendous body tension and strength. This exercise is one of the most challenging straight-arm pulling exercises and is an important component of training for the front lever.
Necessary equipment
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Front Lever Pulls with gym rings - the correct execution
- Start in hang position
- Pull the shoulder blades back down
- Pull yourself into the inverted hang position with an extended body
- Arms remain extended throughout
- Lower yourself back into the hang with your body extended
- Keep maximum tension in core and glutes
The exercise Front Lever Pulls is intended to be used as a hypertrophy, technique exercise.
Which muscles are trained by Front Lever Pulls?
Primary trained muscles for Front Lever Pulls
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 Front Lever Pulls
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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Alternative variants of Front Lever Pulls with gym rings:
Tuck Front Lever Pulls
Tuck front lever pulls reduce the lever arm by bringing the legs close to the body, making the exercise easier.
Necessary equipment
Tuck Front Lever Pulls - the correct execution
- Start in the hang
- Pull the shoulder blades back down
- Angle the hips 90 degrees
- Bend your knees
- Pull yourself into the inverted hang
- Arms remain extended throughout
- Lower yourself back into the hang position
- Keep maximum tension in torso and buttocks
One Leg Front Lever Pulls
One-leg front lever pulls increase the difficulty compared to tuck front lever pulls by extending one leg, which lengthens the lever arm. This increases the load on the targeted muscles.
Necessary equipment
One Leg Front Lever Pulls - the correct execution
- Start in hang position
- Pull the shoulder blades back down
- Angle the left leg
- Right leg remains extended throughout
- Pull yourself into the inverted hang
- Lower yourself back into the hang position
- Keep maximum tension in torso and buttocks
Half Lay Straddle Front Lever Pulls
The half-lay straddle front lever pulls are a more challenging variation of the one-leg front lever pulls due to the lever arm position.
Necessary equipment
Half Lay Straddle Front Lever Pulls - the correct execution
- Start in hang position
- Pull your shoulder blades back down
- Angle your knees 90 degrees and spread your legs
- Pull yourself into the inverted hang
- Arms remain extended throughout
- Hips remain extended throughout
- Lower yourself back into the hang position
- Keep maximum tension in torso and buttocks
Half Lay Front Lever Pulls
The half-lay front lever pulls are an advanced variation in which the body is almost fully extended, with only a slight bend in the knees. This exercise specifically builds the strength needed for the full front lever.
Necessary equipment
Half Lay Front Lever Pulls - the correct execution
- Start in a hang position
- Pull the shoulder blades back down
- Angle your knees 90 degrees
- Pull yourself into the inverted hang
- Arms remain extended throughout
- Hips remain extended throughout
- Lower yourself back into the hang position
- Keep maximum tension in torso and buttocks
Straddle Front Lever Pulls with gym rings
The straddle front lever pulls are another challenging progression, with the legs fully extended and spread apart, making the exercise very close in difficulty to the full front lever pull.
Necessary equipment
Straddle Front Lever Pulls with gym rings - the correct execution
- Start in a hang position
- Pull your shoulder blades back down
- Spread your legs
- Pull yourself into the inverted hang
- Arms remain extended throughout
- Hips remain extended throughout
- Lower yourself back into the hang position
- Keep maximum tension in torso and buttocks
Similar exercises to Front Lever Pulls
Tuck Front Lever with gym rings
The tuck front lever is an effective exercise for strengthening the back, core, and triceps muscles, and it serves as an ideal preparation for the full front lever. In this exercise, the knees are pulled towards the chest, and the body is held parallel to the ground while gripping a bar or rings. Due to the tucked legs, this exercise is easier than the regular front lever because the weight remains closer to the body’s center of gravity. The tuck front lever is perfect for beginners to build body tension and prepare for the advanced straight-leg variation.
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.
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.
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