Tuck Front Lever

Holding a horizontal or near-horizontal body position while hanging from a bar, facing the bar with body extended. Intense pulling movement.

Instructions

1. Grip a pull-up bar with your hands shoulder-width apart, overhand grip.
2. Pull yourself up and forward, lifting your body to a horizontal position in front of the bar.
3. Keep your knees tucked toward your chest to reduce leverage and make the movement more achievable.
4. Maintain a near-horizontal body alignment, supported primarily by your lats and back muscles.
5. Hold this position for the desired duration with core engagement.
6. Lower yourself back down with control.

Tips

• Engage your lats strongly by pulling your elbows back and down.
• Keep your shoulders packed and stable throughout the hold.
• Start with shorter holds and progress gradually as you build strength.
• Maintain core tension to prevent swinging or excessive leg movement.