Movement overview

Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders. This movement requires significant upper body strength and core stability to maintain a horizontal position while performing pull-ups. It is often used to demonstrate control and strength in bodyweight training.

Step-by-step cues

1. Begin by hanging from a pull-up bar with a shoulder-width grip, palms facing forward.
2. Engage your core and lats to lift your legs and torso into a horizontal position, parallel to the ground.
3. Once in the front lever position, initiate the pull-up by bending your elbows and pulling your chest towards the bar.
4. Lower yourself back to the starting front lever position with control.
5. Repeat for the desired number of repetitions while maintaining the front lever position.

Technical tips

• Ensure your body remains straight and parallel to the ground throughout the exercise.
• Focus on engaging your core and lats to maintain stability in the front lever position.
• Start with tuck front lever pull-ups if you are new to this exercise to build strength gradually.
• Use a spotter or resistance bands for assistance if you struggle to maintain form.
• Incorporate exercises like planks and hollow holds into your routine to strengthen your core for better performance.