Hanging Tucked Front Lever Hold
Positioning:
1. Start Position:
- Grasp the pull-up bar with an overhand grip (palms facing away from you) about shoulder-width apart.
- Hang with your arms fully extended, allowing your body to hang straight down.
Movement:
2. Tucking Your Legs:
- Engage your core muscles and pull your knees towards your chest.
- Tuck your legs in as close to your body as possible while maintaining a rounded back.
3. Lifting Your Body:
- While keeping your knees tucked, pull your body up until your back is horizontal to the ground. Your torso should be parallel to the floor.
- Ensure that your shoulder blades are depressed to maintain stability.
4. Hold the Position:
- Hold this position for as long as you can while keeping your core tight and your body steady.
- Focus on long, controlled breathing as you maintain the position.
5. Lowering Down:
- When you are ready to come down, carefully extend your legs back down while controlling the descent.
- Return to the starting hanging position with arms extended.
Tips for Beginners:
- Start with shorter holds, gradually increasing your time as you build strength.
- Focus on maintaining proper form rather than how long you can hold the position.
- If you struggle to hold the position, practice tucking your knees into a hanging position without lifting your torso until you gain more strength.
- Engage your shoulders and core throughout the movement to prevent swinging.
