How to do the Front Lever Hold
- Grip a pull-up bar with palms facing forward, extending your arms fully.
- Pull your shoulder blades down and flatten your lower back.
- Raise your whole body until it is parallel to the ground.
- Keep your legs straight and body rigid while holding this position.
- Slowly lower yourself back down to the starting hanging position.
Full technique — 6 steps
- Hang from a pull-up bar with an overhand grip and arms fully straight.
- Pull your shoulder blades down, tighten your stomach, and flatten your lower back.
- Raise your body until shoulders, hips, knees, and ankles align horizontally.
- Keep your elbows straight, your legs extended, and toes pointed as you hold position.
- Maintain a rigid body line without letting the hips sag or ribs flare.
- Lower out of the hold under control and return to a full hang.
Common mistakes
- Bending the elbows during hold
- Letting hips drop below shoulders
- Arching through the lower back
- Shrugging shoulders toward ears
- Using swing to enter position
Form cues
- Drive shoulders down
- Keep elbows straight
- Keep ribs down
- Squeeze legs together
