Lever Front

1. Grab the pull-up bar: Begin by grabbing the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.

2. Hang from the bar: Hang from the bar with your arms straight.

3. Raise your legs: Pull your body up and lean back slightly, raising your legs until they are parallel to the floor.

4. Form a straight line: Keep your body straight and rigid from head to heels, forming a straight line or 'lever.'

5. Maintain the position: Engage your core, glutes, and back muscles to maintain this position.

6. Position your shoulders: Keep your shoulders pulled down and back, and your arms straight without locking the elbows.

7. Hold the position: Hold this position for a set duration or as long as you can with good form.

8. Lower your legs: Lower your legs and body back down to the hanging position to exit the exercise.

9. Breathe: Breathe steadily throughout the exercise and do not hold your breath.

Notes: The front lever is a highly advanced exercise requiring significant core, back, and upper body strength. It may take substantial practice with progression exercises to build up to a full front lever. Progressions include tuck lever, advanced tuck lever, one-leg lever, and negatives. A full front lever may not be immediately achievable, and it's crucial to progress at a pace appropriate to your current strength levels. Always warm up adequately before attempting a front lever to avoid injury. If you are new to this exercise, consider working with a coach or personal trainer to ensure proper form and technique.

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