← Exercise Library

Front Pull

The front pull is a front lever progression uses the solid body line, core stability, core strength, and lat strength built throughout Foundation's front lever curriculum. Rather that a static front lever, it assists the movement with a little bit of momentum.

  • Type Of Exercise: Mobility
  • Muscles: Shoulders, Trapezius, Middle Back
  • Difficulty: Moderate
  • Equipment: Body Only

How To Front Pull

  1. Begin from a dead hang on a pull-up bar or parallel bars.
  2. Depress your shoulder blades, achieve a posterior pelvic tilt (PPT), and pull your straight body up through a front lever to an inverted hang.
  3. During the pull, keep your elbows straight, body tight, and shoulder blades depressed and partially protracted.
  4. Once in the inverted hang, tuck your knees to your chest, lower back to a dead hang, and repeat for reps.
  • Exercise: Negative Front Pull
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Abdominals, Lats
  • Difficulty: Intermediate
  • Equipment: Pull-Up Bar
  • Exercise: Half Straddle Front Lever
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Abdominals, Lats
  • Difficulty: Intermediate
  • Equipment: Pull-Up Bar