Gymnastics · Calisthenics · Strength Training
Ring Tuck Front Lever
The Ring Tuck Front Lever is a straight-arm hold with your torso horizontal and knees tucked toward your chest. It trains upper-back strength and core control while you stabilize the rings.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Grasp the rings overhead with your palms facing each other and your feet on the mat.
- Lift your feet into a straight-arm hang.
- Draw your knees tightly toward your chest.
- Rotate your torso backward until your hips reach shoulder height.
- Hold your torso parallel to the floor, facing upward, with your arms straight and knees tucked.
- Lower your hips slowly back into a tucked hang.
- Return your feet to the mat.
Form cues
- Keep your shoulders away from your ears.
- Keep your ribs drawn down.
- Press evenly through both hands.
- Breathe throughout the hold.
Common mistakes
- Bending your elbowsUse shorter holds so you finish before you need to bend your arms.
- Hips sagging below your shouldersChoose an assisted version if you cannot maintain a level torso with a compact tuck.
- Swinging into positionPause until the rings are still before starting the lift.
Safety
The straight-arm position places substantial demand on your shoulders and elbows, especially as fatigue builds. Losing your grip or ring control can cause a fall onto your back.
- Inspect the anchors, straps, buckles, and rings before each session.
- Set the rings low enough for an easy return to the landing mat, with clearance for the hold.
- Have an experienced spotter assist with unfamiliar entries and exits.
- End the attempt immediately if your grip slips or you feel joint pain.
If you have shoulder or elbow pain, or a history of shoulder instability, get advice from a physiotherapist before attempting this hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Gymnastics Rings
- Resistance Band (optional)
Sets and reps
- Sets
- 3–4
- Target
- 5–10 seconds
- Rest
- 2 min
Choose a progression that lets you hold the position without straining to reach the time target.