Front Lever Hold
Complete guide to Front Lever Hold. Learn proper form, technique, and execution. Targets Lats, Abs. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Front Lever Hold
Grab a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
Engage your abs and take a breath.
Raise your legs and hips until your body is parallel with the floor, keeping your arms straight.
Hold the position with your body as horizontal as possible, breathing steadily.
Hold for the desired duration, then lower yourself down with control.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |