Lever Hanging Advanced Tucked Front Hold

1. Starting Position:
- Grasp the pull-up bar with both hands, palms facing away from you (overhand grip).
- Hang from the bar with your arms fully extended. Your body should be straight, and your feet should not touch the ground.

2. Tuck Your Knees:
- Begin to pull your knees towards your chest. Tuck them in tightly, keeping your hips close to your torso.

3. Engage Your Core:
- As you tuck your knees, engage your core muscles. This will help stabilize your body as you lift.

4. Lift Your Hips:
- While tucking, lift your hips towards your chest to create a horizontal line with your body. Your shoulders should be slightly above the bar.

5. Hold the Position:
- Aim to keep your body in this tucked position, maintaining balance and control. Hold for as long as you can while continuing to engage your core and shoulders.

6. Breathing:
- Breathe steadily while holding the position. Avoid holding your breath.

7. Return to Start:
- To finish, carefully lower your hips and extend your legs back to the starting hanging position. Control your descent to avoid swinging.

8. Repetitions:
- Aim to hold the position for 10-20 seconds initially, and gradually increase your hold time as you build strength.

Tips for Beginners:
- If you find this exercise challenging, start with a basic hanging position without the tuck, and focus on building core strength.
- Use a resistance band for assistance if needed, or practice knee tucks while on the ground to build strength before progressing to the bar.