Tuck Front Lever

oec:tuck-front-lever

An isometric calisthenics hold where the torso is suspended horizontally beneath a bar with the knees tucked tightly to the chest.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Front Lever Tuck, Tucked Front Lever

How to do it

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.

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.

Maintain continuous, shallow diaphragmatic breathing while bracing your core throughout the hold.

Bending the elbows to compensate for lat weakness.: Keep the elbows completely locked; regress to banded tuck holds or active hangs if arm extension cannot be maintained.
Hips sagging below shoulder height.: Pull down harder through the shoulders and tuck the knees tighter to raise the pelvis in line with the shoulders.
Excessive thoracic rounding and internally collapsed shoulders.: Depress and slightly retract your shoulder blades to keep the chest proud and upper back stable.

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.

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