Hanging Pull to Front Lever to Inverted Hang

Technique

How to perform Hanging Pull to Front Lever to Inverted Hang

1. Hang from a sturdy pull‑up bar (or rings) with an overhand grip, arms fully extended and feet together.
2. Brace your core, squeeze your glutes, and actively depress your shoulders to set a solid dead‑hang starting position.
3. Exhale and initiate a straight‑body pull by driving your hips forward and pulling your torso slightly back, keeping your elbows locked.
4. Continue the smooth arc until your body reaches a horizontal “front‑lever” line - face upward, shoulders protracted, core and glutes tight.
5. Without pausing, keep pulling by forcefully depressing your shoulders and engaging your lats.
6. Allow your legs to rise as one rigid unit while your hips travel upward, rotating your body past horizontal.
7. Finish the movement in a straight‑body inverted hang: feet pointing toward the ceiling, hips stacked over shoulders, elbows still locked, and core hollow to prevent arching.
8. Inhale as you reverse the sequence under control - lower through the front‑lever line and return to the dead‑hang - or hold each position as programmed before repeating for the recommended number of reps.

Recommended external demonstration

Watch Hanging Pull to Front Lever to Inverted Hang

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.