Ring Front Lever Pull

An advanced calisthenics pulling movement on rings that combines a front lever position with a pulling motion, building extreme strength and body control.

Instructions

1. Begin by hanging from the rings with a grip and shoulder engagement prepared.
2. Shift your body weight forward to achieve a nearly horizontal front lever position.
3. From this horizontal position, initiate a pulling movement by driving your elbows backward.
4. Continue pulling yourself toward the rings while maintaining the horizontal body position.
5. Pull until your chest nearly reaches the rings while remaining horizontal.
6. Lower yourself back to the nearly-horizontal hanging position.
7. Repeat for the desired number of repetitions.

Tips

• This is an elite movement; only attempt after extensive front lever training
• Most athletes will not be able to perform a single repetition of this movement
• This requires elite-level pressing and pulling strength combined with core control
• Work through progressions including tuck and straddle positions
• Your shoulders must be exceptionally strong, mobile, and conditioned
• This combines the demand of front lever holds with pulling strength
• Only perform 1-2 repetitions maximum due to extreme intensity
• Practice 1-2 times per week at most; recovery is critical
• Seek coaching from experienced gymnasts before attempting
• Full front lever pulls are a marker of elite calisthenics ability
• Consider building toward this through years of progressive training