Wide Front Lever

The wide front lever is an advanced variation of the front lever where the athlete places their hands wider than shoulder-width on the bar while holding the body in a horizontal, parallel-to-the-ground position. This variation significantly increases the difficulty by reducing mechanical leverage, requiring greater lat engagement, shoulder stability, and overall core strength.

Check out our ▶️ front lever training routine to unlock the full front lever!

The equipment used is the ▶️ Static Bar from GORNATION --> For 10% off use code CS10.

CREDIT: This video was prepared in collaboration with calisthenics athlete Simon Imhäuser who was performing the exercise in the video and calisthenics coach Daniel Flefil who shot and edited the video.

Steps to Perform a Proper Wide Front Lever:

1. Grip the Bar Wider Than Shoulder Width:

• Grab the pull-up bar with an overhand (pronated) grip.

• Position your hands wider than shoulder width to increase difficulty and lat activation.

2. Engage Your Core and Lats:

• From a dead hang, depress your scapulae (shoulder blades down) to engage your lats and prevent unnecessary strain on your shoulders.

• Keep your arms fully extended throughout the movement.

3. Lift Your Body Into Position:

• Lean back while raising your legs, keeping them straight and together.

• Engage your core, glutes, and lower back to maintain a solid body line.

• Ensure your hips, shoulders, and feet are aligned parallel to the ground.

4. Hold the Position:

• Maintain full-body tension to prevent sagging or bending at the hips.

• Keep your arms locked and avoid excessive bending of the elbows.

• Focus on keeping your shoulders engaged and stable.

5. Lower Back to the Starting Position:

• Slowly lower your body back to a dead hang while maintaining control.

• Avoid swinging or using momentum.

6. Repeat the Movement:

• Perform multiple holds or repetitions, gradually increasing the duration of each hold as your strength improves.

Benefits of the Wide Front Lever

• Develops Superior Lat and Core Strength: Requires extreme lat engagement and core activation to hold proper alignment.

• Enhances Shoulder Stability: The wide grip places more demand on the shoulders, reinforcing strength and resilience.

• Progression Toward One-Arm Front Lever: The added difficulty of the wide grip helps build strength needed for the one-arm front lever.

• Builds Body Control and Coordination: Improves overall control, balance, and awareness of body positioning.

• Minimal Equipment Needed: Can be performed with just a pull-up bar or gymnastics rings.

Common Mistakes to Avoid

• Bending the Arms: Keep your elbows locked to prevent excess biceps engagement and maintain proper form.

• Shrugging the Shoulders: Maintain scapular depression to keep the shoulders engaged and avoid unnecessary strain.

• Arching the Back: Keep the spine neutral and the core engaged to prevent excessive lower back arching.

• Using Momentum: Perform slow and controlled movements rather than swinging into the position.

• Holding Your Breath: Breathe steadily to stay relaxed and maintain endurance during the hold.

Primary Muscles:

•Latissimus Dorsi (Lats): The primary muscle group controlling the movement and stabilizing the body.

•Core (Rectus Abdominis, Transverse Abdominis): Maintains spinal alignment and prevents the hips from sagging.

Secondary Muscles:

•Rhomboids and Trapezius: Assist in scapular depression and shoulder stabilization.

•Biceps: Work isometrically to support the arms in the hold.

•Erector Spinae: Engages to keep the back straight and resist gravitational pull.

•Glutes and Hip Flexors: Activate to hold the legs in a horizontal position.