Straddle Front Lever
The Straddle Front Lever on the gymnastic rings is a challenging full-body exercise that primarily engages the core and back muscles. In this position, the body is held parallel to the ground while the legs are spread apart. This reduces the leverage compared to the fully extended version, making balance easier, but it still requires significant body tension and core strength.
An easier alternative is the Tuck Front Lever, where the legs are bent. This variation is especially suitable for beginners, as it shortens the leverage further and reduces the strain.
For advanced athletes, the Full Front Lever presents the greatest challenge. In this version, the body remains fully extended, demanding maximum strength and stability in the core and back.
Necessary equipment
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Straddle Front Lever - the correct execution
- Start in the inverted hang position
- Take the shoulder blades back down
- Spread your legs
- Sink into the horizontal position
- Arms are stretched
- Hold the maximum hulltension and glutetension
The exercise Straddle Front Lever is intended to be used as a hypertrophy, technique exercise.
Which muscles are trained by Straddle Front Lever?
Primary trained muscles for Straddle 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 Straddle 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 Straddle 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.
Half Lay Front Lever with gym rings
The Half Lay Front Lever is an easier variation of the Full Front Lever. In this exercise, the body is held horizontally, while the lower legs are bent, and the hips remain in a straight position. Compared to other progressions like the Tuck Front Lever, the Half Lay requires more strength in the back muscles because the straight hips make the lever significantly longer, making the exercise more challenging.
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