Body horizontal, face-up, arms straight, hanging from rings/bar. It's a straight-arm pulling + hollow-core skill. Lats, lower traps, and abs hold the line.
The leverage progression (easier → harder)
The whole skill is trained by shortening then lengthening the lever, holding each step until it's solid (~15–20 s) before advancing. → Progression §5
1. Scapular pulls (straight arms)
Hang, arms locked, depress + retract the shoulder blades (pull yourself up an inch using only the scaps). This is the engine. 3 × 8–10.
2. Tuck front lever
Knees tucked tight to chest, back flat and parallel to the floor (not hips-sagging). Hold 10–20 s × 4.
3. Advanced tuck
Open the hips so the back is flat but knees move away from chest. Hold 10–15 s.
4. Single-leg / straddle
Extend one leg (alternate), then both legs wide (straddle) to cut leverage. Straddle is the big bridge to full.
5. Full front lever
Legs together, body rigid and horizontal. Chase 5 → 10 s holds.
Dynamic work that builds it
Front Lever Row — pull your chest to the rings while staying horizontal-ish at your hardest tuck/straddle. 3–4 × 5–8.
Negatives: from inverted hang, lower slowly to horizontal in your hardest progression. 3–5 reps.
Hollow-body holds + Hanging Leg Raise keep the core strong enough to hold the line.