Calisthenics
Counterbalance-Assisted Front Lever
The counterbalance-assisted front lever is a straight-arm, horizontal hold supported by a weighted pulley system. It trains your back and core while reducing the strength needed to hold your body level.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Take a secure grip on the bar or rings from the access platform.
- Move into an assisted straight-arm hang with the counterbalance line taut.
- Draw your knees toward your chest.
- Raise your hips until your torso is parallel to the floor, facing upward.
- Extend your legs into a straight line with your torso.
- Hold your body horizontal with your arms straight.
- Pull your knees back toward your chest.
- Lower into the assisted hang.
Form cues
- Keep your shoulders away from your ears
- Keep your ribs down
- Squeeze your legs together
- Breathe steadily through the hold
Common mistakes
- Hips saggingIncrease assistance until you can keep your pelvis level with your shoulders.
- Bending your elbowsUse a tucked position until you can support the hold without bending your arms.
- Swinging into positionEnter slowly enough that the counterbalance moves smoothly without bouncing.
Safety
A slipping grip, harness problem, or counterbalance failure can cause a fall or sudden loading of your shoulders. Too little assistance or holding past fatigue can strain your shoulders and elbows.
- Have a qualified operator inspect the anchors, line, pulleys, and weights, fit your harness, and select a conservative assistance level before use.
- Place landing mats beneath you and keep the line and counterweight travel paths clear.
- End the attempt if the line drifts, catches, or develops slack, or if you feel painful harness pressure or joint pain.
- Keep the operator present throughout; disconnect only when your weight is fully supported on the access platform.
If you have shoulder or elbow pain, limited overhead mobility, or a recent upper-body injury, get advice from a physiotherapist before attempting this hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Counterbalance System
Sets and reps
- Sets
- 3–4
- Target
- 5–10 seconds
- Rest
- 2 min
Choose enough assistance to finish each hold before your body position breaks down.