Full Front Lever
The Full Front Lever (OG Level 10) is an advanced straight-arm horizontal pulling static hold where the athlete hangs beneath a bar or gymnastic rings with the entire body suspended parallel to the ground facing upward. It requires powerful shoulder extension torque from the latissimus dorsi, teres major, and posterior deltoids alongside rigid anti-extension core tension. Readiness correlates strongly with a 10-second Straddle Front Lever and +70% bodyweight Weighted Pull-Up.
4 sets × 10s Straddle Front Lever + +70% BW Weighted Pull-Up 1RM
3 sets × 8s dead-horizontal hold with legs together
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Active Grip & Scapular Depression
Grip the bar shoulder-width apart with straight arms and depress the scapulae strongly.
Horizontal Lever Lock
Lower from inverted hang or raise into a horizontal plane with hips, shoulders, and ankles aligned in a rigid straight line.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Drive straight arms down toward the thighs as if bending the bar
- Depress scapulae and keep elbows 100% locked
- Squeeze glutes and quads with ankles pressed together
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Contract glutes and regress to Straddle or Single-Leg Front Lever until hip extension stays flat.
Correction: Actively fire the triceps long head to lock the elbow joint.
Prerequisite Exercises
Unlocks Next Progressions
Apex skill node in this progression branch.
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