Advanced tuck front lever

A front lever with a flat back and hips opened so your thighs are at a right angle to your torso; the longer lever asks more of the lats, abs and lower back than the tuck.

How to do it

1. 01Hang from the bar with an overhand, shoulder-width grip, elbows locked and shoulder blades pulled down and back.
2. 02Lift into a tuck front lever with your torso horizontal and hips level with your shoulders.
3. 03Push your hips back to flatten your back and open your hips until your thighs are at a right angle to your torso, knees still bent.
4. 04Squeeze your abs and glutes and keep pressing the bar toward your hips so your whole torso stays level.
5. 05Keep the hold short and clean, stopping before your hips drop; tuck back in and lower to the hang under control.

Common mistakes

• Back still rounded like a tuck — push your hips back to flatten it, thighs at a right angle to your torso.
• Hips dropping as you open up — only open as far as you can keep them level with your shoulders; check it on video from the side.
• Bending the elbows as you tire — keep them locked, and shorten the hold or go back to the tuck if you cannot.

In the Front lever progression

1. 1Tuck front lever
2. 2Advanced tuck front lever
3. 3Straddle front lever
4. 4Full front lever

Standard to move on: 4 sets × 15s, two sessions in a row.