Hanging Front Lever Hold
The Hanging Front Lever Hold is a challenging bodyweight exercise that targets your core, back, and shoulder muscles. It requires significant upper body strength and control.
- Start by hanging from a pull-up bar with an overhand grip.
- Engage your core and pull your legs up towards your chest.
- Extend your body horizontally, keeping your legs straight and parallel to the ground.
- Hold this position for as long as possible, maintaining a tight core and straight body.
How to perform the Hanging Front Lever Hold
- Set up. Set up in a stable, balanced starting position appropriate for the Hanging Front Lever Hold using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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