Adv Tuck Front Lever

Technique

How to perform Adv Tuck Front Lever

Grasp a stable pull‑up bar or pair of rings with a shoulder‑width overhand grip and hang with your arms fully extended, legs together, and core engaged. Tuck your knees toward your chest no more than 90 degrees at the hips and simultaneously depress your shoulders, pulling them down away from your ears to set your lats.
Keep your elbows locked throughout the movement. Tilt your hips backward by driving them in front of the rings while bringing your torso up until your back is roughly parallel to the floor, face pointing upward. Your knees stay tucked to 90 degrees to reduce leverage. Actively brace your abs, and maintain a hollow body so your lower back does not arch. Focus on keeping the rings fixed and your shoulders protracted.
Hold the advanced tuck front‑lever position for the prescribed time, breathing steadily and maintaining straight elbows and level hips. To exit, gently lower your hips, extend your legs, and return to a controlled dead hang before dismounting or repeating the hold.

GymDaze demonstration