1. Starting Position:
- Grasp the pull-up bar with both hands, shoulder-width apart or slightly wider. Your palms should face forward (overhand grip).
- Hang from the bar with your arms fully extended and your body straight. Engage your core and pull your shoulders back to stabilize your torso.
2. Positioning Your Legs:
- Keeping your legs straight, raise them in front of you until they are parallel to the ground. Your body should form a straight line from your head to your toes.
- Maintain a slight lean backward so your body forms a horizontal line rather than hanging vertically.
3. Engaging Your Core:
- Tighten your abdominal muscles and glutes to support your lower back and maintain stability. This engagement is crucial for holding this position effectively.
4. Hold the Position:
- Aim to keep your body parallel to the ground. Hold this position as long as comfortable, keeping your breathing steady.
- Avoid swinging or using momentum to maintain stability and control.
5. Ending the Exercise:
- To lower your body, carefully bring your legs back down while returning to a hanging position.
- Relax your grip and step down from the bar if needed.
Tips for Beginners:
- If you're struggling to maintain the position, you can start with your legs bent or elevate them on a platform to reduce the difficulty.
- Practice engaging your core and building strength with assisted variations before attempting the full lever hold.
- Aim to hold for increasing durations over time, focusing on form over duration initially.
