Skill holds
Tuck front lever hold
- Kit
- Pull-up bar
- Works
- lats · abs
- Also
- forearms and grip · rear delts · hip flexors · lower back
The tuck front lever hold is an isometric hang where you pull your body up under the bar and hold your torso horizontal with the knees tucked to the chest. It builds a strong straight-arm pull through the lats and a braced midsection, and it teaches you to keep the shoulders and ribs locked together under load. Suits anyone who already hangs comfortably and wants a hard core and back hold.
Form
How to do tuck front lever hold
- 1Take an overhand grip on the bar, hands about shoulder width, and hang with straight arms. Pull your shoulders down and back so your chest feels wide rather than collapsed.
- 2Tuck your knees up to your chest and round your lower back slightly so the pelvis tips toward your ribs.
- 3Keeping your elbows locked, pull the bar down toward your hips and lean back until your back is roughly parallel to the floor and your shins point forward.
- 4Hold that shape: squeeze the tuck tight, keep the shoulders pulled away from your ears, and breathe in short, shallow breaths through the nose without letting the ribs flare.
- 5When the hips start to drop or the arms bend, either re-tuck and reset or lower to a hang and finish the effort in a controlled tucked hang.
Watch for
Common mistakes
Bending the arms and turning the hold into a partial pull-up.
Fix: Keep the elbows locked and generate the lean by pulling the bar toward your hips with straight arms.
Letting the hips sag so the body hangs at an angle instead of level.
Fix: Tuck the knees tighter to the chest and think about lifting the hips to the height of the shoulders.
Shrugging so the shoulders ride up by the ears.
Fix: Set the shoulders down and back before you lean, and keep actively pushing them away from your ears the whole time.
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.