Tuck Front Lever
The Tuck Front Lever (OG Level 4) is the entry-level horizontal straight-arm pulling hold. Hanging beneath a pull-up bar or rings with knees drawn to the chest and torso parallel to the ground, it teaches the athlete to generate shoulder extension force with locked elbows and depressed scapulae. Readiness requires 10–12 strict pronated Pull-Ups and a 30-second Hollow Body Hold.
10–12 strict Pull-Ups + 30s Hollow Body Hold
4 sets × 15s hold with flat horizontal back and locked arms
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Depress Scapulae from Hang
Grip the bar shoulder-width apart, lock elbows, and pull shoulders down away from ears.
Pull Hips to Shoulder Level
Tuck knees tightly to the chest and use straight-arm lat force to raise hips until the back is parallel to the floor.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Imagine pushing the bar down toward your hips with straight arms
- Keep shoulder blades depressed and slightly retracted
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Retract and depress the scapulae before lifting the feet.
Prerequisite Exercises
Foundational entry node — no prior static prerequisite required.
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