{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Front Lever Tuck",
      "kind": "common"
    },
    {
      "text": "Tucked Front Lever",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-long-head",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "stabilizer"
      },
      {
        "muscle": "rhomboids",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "pull",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "resistance-band"
    ],
    "required": [
      [
        "pull-up-bar",
        "gymnastic-rings"
      ]
    ]
  },
  "external_ids": {
    "wger": "1214"
  },
  "id": "oec:tuck-front-lever",
  "instructions": {
    "setup": [
      "Grasp a pull-up bar with an overhand (pronated) grip, hands spaced shoulder-width apart.",
      "Hang with your arms fully extended and engage your shoulders by depressing the scapulae downward."
    ],
    "steps": [
      "Pull your knees tightly into your chest into a compact tucked position.",
      "Pull down through straight arms using your lats to rotate your body backward until your back is parallel to the floor.",
      "Maintain straight elbows, depressed shoulders, and a flat horizontal back.",
      "Hold the horizontal position for the target duration, then lower under control back to a hang."
    ],
    "breathing": "Maintain continuous, shallow diaphragmatic breathing while bracing your core throughout the hold.",
    "cues": [
      "Push the bar down toward your hips",
      "Lock the elbows completely straight",
      "Keep the knees glued to the chest",
      "Level your back with the floor"
    ],
    "common_faults": [
      {
        "fault": "Bending the elbows to compensate for lat weakness.",
        "correction": "Keep the elbows completely locked; regress to banded tuck holds or active hangs if arm extension cannot be maintained."
      },
      {
        "fault": "Hips sagging below shoulder height.",
        "correction": "Pull down harder through the shoulders and tuck the knees tighter to raise the pelvis in line with the shoulders."
      },
      {
        "fault": "Excessive thoracic rounding and internally collapsed shoulders.",
        "correction": "Depress and slightly retract your shoulder blades to keep the chest proud and upper back stable."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the pull-up bar or suspension anchor is securely fastened before inverting.",
        "Exit the hold immediately if elbow tendon pain or sudden shoulder strain occurs."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Tuck Front Lever",
  "previous_ids": [
    "oec:front-lever-tuck"
  ],
  "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 tuck",
        "url": "https://wger.de/en/exercise/1214/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:front-lever"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An isometric calisthenics hold where the torso is suspended horizontally beneath a bar with the knees tucked tightly to the chest."
}