Tuck Front Lever

Also known as: Tucked Front Lever Hold, Front Lever Tuck, Tuck Front Lever Hold

StrengthCoreIsometricPull

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Body Part: Back

Description

Hang from a bar with straight arms, then draw your knees to your chest and raise your hips. Lean back until your back is close to horizontal and hold the tucked position with active shoulders. Keep your elbows straight and lower back to the hang under control.

How to Perform

Set a pull-up bar high enough that your feet cannot touch the floor. Grip the bar slightly wider than shoulder width with an overhand grip and hang with straight arms.
Set your shoulders by pulling them down away from your ears and slightly back. Keep your elbows locked and your chest open.
Tighten your abdomen and bring your knees toward your chest. Keep your knees bent and close together.
Lean your torso back while pressing down on the bar with straight arms. Lift your hips until your body is nearly parallel to the floor.
Hold the tuck position with your back rounded slightly, hips lifted, and knees close to your chest. Keep your shoulders depressed and do not let your elbows bend.
To finish, lower your hips under control back to a dead hang, then step down safely.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a secure overhand grip about shoulder-width apart on the bar.
Brace your abs, tuck your pelvis under, and keep your ribs pulled down to avoid arching your lower back.
Think about pressing the bar down toward your hips while pulling your body into position.
Keep your neck neutral and look slightly forward or up toward the bar.
Keep holds short, about 5 to 10 seconds, and rest between attempts.

Common Mistakes

Letting the hips drop below shoulder level instead of holding a horizontal line.
Shrugging the shoulders toward the ears instead of keeping the scapulae depressed.
Bending the elbows to compensate for insufficient shoulder strength.
Using momentum or swinging into the hold instead of lifting under control.
Letting the knees drift away from the chest and turning the tuck into a longer lever.
Allowing one shoulder or hip to drop lower than the other.