Full front lever

A straight-arm hang with your legs together and whole body in one horizontal line, face up — the final front lever step, demanding great straight-arm strength from the lats and the entire trunk.

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. 02Pass through a tuck or straddle to get there, pressing the bar toward your hips with straight arms.
3. 03Bring your legs together and straight so your body forms one line from shoulders to heels, face up.
4. 04Squeeze your abs and glutes, pull your ribs in, point your toes and keep your hips level with your shoulders.
5. 05Hold for a few clean seconds, then tuck or straddle and lower to the hang under control.

Common mistakes

• Hips and legs below the shoulders so your body angles down instead of lying flat — film from the side and go back to the straddle if your hips are low.
• Arching into a banana shape — squeeze your glutes and abs and tuck your pelvis slightly.
• Training it too often despite elbow or shoulder pain — keep it to a few sessions a week; a lingering ache in the elbow crease or front of the shoulder means drop a step.

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: 3 sets × 8s, two sessions in a row.