Tuck front lever

A straight-arm hang with your knees tucked to your chest and torso horizontal, face up — the first front lever step, building straight-arm strength in the lats, upper back and abs.

How to do it

1. 01Hang from the bar with an overhand, shoulder-width grip and lock your elbows.
2. 02Pull your shoulder blades down and back, brace your abs, then tuck your knees tight to your chest with your back rounded.
3. 03Keeping your arms straight, press the bar down toward your hips and lean back until your torso is horizontal, hips level with your shoulders, face up.
4. 04Hold still with short, steady breaths, and stop a few seconds before your shape breaks.
5. 05Lower your legs back to the hang under control before you let go.

Common mistakes

• Bending the elbows to pull yourself up — lock your arms and press the bar down with your lats.
• Hips lower than the shoulders — film yourself from the side and lift your hips level with your shoulders.
• Shrugging toward the ears — set your shoulder blades down and back before you lift.

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.