Strength Training · Calisthenics · Gymnastics
Advanced Tuck Front Lever
The advanced tuck front lever is a straight-arm hold with your torso horizontal and knees bent away from your chest. It trains back strength and trunk control with more leverage than a tight tuck.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Hang from the bar with straight arms using a shoulder-width, overhand grip.
- Draw your knees toward your chest.
- Raise your hips until your back is parallel to the floor.
- Move your knees away from your chest until your thighs are roughly perpendicular to your torso, keeping your knees bent.
- Hold this open-tuck position with your hips level with your shoulders.
- Bring your knees back toward your chest to shorten the lever.
- Lower your hips under control to return to a hang.
Form cues
- Push the bar toward your hips.
- Keep your ribs down.
- Keep your shoulders away from your ears.
Common mistakes
- Opening the tuck too farKeep your knees closer to your chest if moving them farther away makes your hips sag.
- Bending your elbowsUse a tighter tuck that lets you support the hold without turning it into a row.
- Swinging into positionStart each attempt from a motionless hang rather than using a kick for momentum.
Safety
The long-leverage, straight-arm hold places substantial demand on your shoulders and elbows, especially when fatigue changes your position. Losing your grip can cause a fall onto your back.
- Use a securely mounted bar with enough clearance for your legs.
- Keep a clear landing area with a suitable mat beneath you.
- Build a controlled tuck front lever before practicing the open-tuck version.
- End the attempt before your grip slips or joint discomfort develops.
Choose an easier version or seek advice from a physiotherapist if you have shoulder, elbow, or wrist pain during hanging or straight-arm loading.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–4
- Target
- 5–10 seconds
- Rest
- 2 min
Use a tuck width that allows a steady hold for the full target time.