{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-long-head",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization",
          "depression",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "anti-extension",
      "horizontal-pull"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "resistance-band"
    ],
    "required": [
      [
        "pull-up-bar",
        "gymnastic-rings"
      ]
    ]
  },
  "external_ids": {
    "wger": "1245"
  },
  "id": "oec:front-lever",
  "instructions": {
    "setup": [
      "Grip an overhead bar with a shoulder-width pronated grip, or take a neutral grip on gymnastic rings.",
      "Hang with fully extended arms, depressed and slightly retracted scapulae, and engaged core."
    ],
    "steps": [
      "Pull down forcefully through the arms to rotate your entire body backwards until it is completely horizontal and parallel to the floor.",
      "Lock your elbows completely straight and actively depress your shoulders away from your ears.",
      "Squeeze your abdominals, glutes, and quadriceps together to maintain a rigid, straight line from head to heels.",
      "Hold the horizontal position for the prescribed duration without letting your hips sag or pike.",
      "Lower your body under control back to a vertical dead hang."
    ],
    "breathing": "Take a deep breath before lifting into position and maintain shallow, controlled breaths while sustaining maximal abdominal bracing throughout the hold.",
    "cues": [
      "Drive your hands down into the bar.",
      "Keep elbows locked out straight.",
      "Squeeze your glutes and point your toes."
    ],
    "common_faults": [
      {
        "fault": "Piking at the hips to reduce the lever arm.",
        "correction": "Squeeze the glutes and press the hips upward so your pelvis forms a continuous straight line with your torso and legs."
      },
      {
        "fault": "Bending the elbows to compensate for insufficient lat and shoulder strength.",
        "correction": "Keep elbows locked straight; regress to tuck, advanced tuck, or straddle variations if unable to maintain locked arms."
      },
      {
        "fault": "Elevation and rounding of the shoulders forward into passive protraction.",
        "correction": "Actively depress the scapulae down towards your back pockets and maintain neutral to slightly retracted shoulder blades."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the bar or ring suspension system is rated for bodyweight swinging and static holds.",
        "Warm up the shoulders, elbows, and wrists thoroughly before attempting full-lever holds."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Front Lever",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Front Lever",
        "url": "https://wger.de/en/exercise/1245/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:tuck-front-lever"
    },
    {
      "type": "regression-of",
      "target": "oec:front-lever-pull-up"
    },
    {
      "type": "progression-of",
      "target": "oec:dragon-flag"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An advanced calisthenics isometric hold where the body is suspended horizontally face-up from an overhead bar or rings with straight arms."
}