# Front Lever Progression Tree (L4 – L10)

> The Front Lever is a foundational straight-arm horizontal pulling static hold suspended from a bar or rings. It demands high latissimus dorsi shoulder extension torque, lower trapezius scapular depression, and rigid anterior core anti-extension. The canonical progression follows Tuck Front Lever (L4), Advanced Tuck Front Lever (L6), Straddle Front Lever (L8), and Full Front Lever (L10). Athletes should achieve 12 strict Pull-Ups and a +40% bodyweight Weighted Pull-Up before training Advanced Tuck holds.

- Canonical URL: https://enixfit.com/trees/front-lever
- Apparatus: Bar, Rings
- Target Muscles: Latissimus Dorsi, Teres Major, Posterior Deltoids, Lower & Middle Trapezius, Rectus Abdominis, Triceps Brachii (Long Head)

## Biomechanical Overview
The Front Lever is governed by shoulder extension moment around the glenohumeral joint. Unlike the Planche, the latissimus dorsi and teres major provide large cross-sectional area, making Front Lever highly responsive to heavy Weighted Pull-Up strength (+50% to +75% bodyweight).

## Progression Stages & Readiness Gates
| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | [Tuck Front Lever](https://enixfit.com/exercises/tuck-front-lever) | L4 | DURATION | 0.48× Torque | 10–12 strict pronated Pull-Ups + 30s Hollow Body Hold | 4 sets × 15s hold with depressed scapulae and hips aligned with shoulders |
| 2 | [Pull-Up (Weighted)](https://enixfit.com/exercises/weighted-pull-up) | L6 | WEIGHT_AND_REPS | 1.50× Total Load | 12 strict Bodyweight Pull-Ups with 1s dead-hang pause | +50% Bodyweight for 5 strict reps (chin clear of bar) |
| 3 | [Straddle Front Lever](https://enixfit.com/exercises/straddle-front-lever) | L8 | DURATION | 0.82× Torque | 4 × 15s Tuck Front Lever + +55% BW Weighted Pull-Up | 4 sets × 10s horizontal hold with zero hip pike |
| 4 | [Full Front Lever](https://enixfit.com/exercises/front-lever) | L10 | DURATION | 1.00× Max Torque | 4 × 10s Straddle Front Lever + +70% BW Weighted Pull-Up 1RM | 3 sets × 8s dead-horizontal hold with legs together |

## Frequently Asked Questions
### What Weighted Pull-Up 1RM is needed for a Full Front Lever?
Biomechanical data across calisthenics athletes shows a strong correlation between a +65% to +75% bodyweight Weighted Pull-Up 1RM (1.65x–1.75x Total System Load) and the shoulder extension torque required to hold a clean 5–8 second Full Front Lever.

### Should my grip be false grip or normal pronated grip for Front Lever?
On a straight pull-up bar, a standard pronated grip with neutral wrists is preferred so the forearms do not fatigue prematurely. On gymnastic rings, either a neutral or false grip may be used when combining Front Lever with Muscle-Up transitions.