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Negative Side Lever Pull

The Negative Side Lever Pull is a side lever progression (or human flag progression) in which the athlete maintains a full extension of the body line through a full 180˚ movement. This requires intense core and shoulder girdle strength.

  • Type Of Exercise: Strength
  • Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
  • Difficulty: Advanced
  • Equipment: Stall Bars

Negative Side Lever Pull

  1. Begin from an inverted side lever block with your left hand on bottom.
  2. Keeping a straight body with posterior pelvic tilt (PPT) lower away from the bars.
  3. As you lower, press away from the stall bars and begin to twist open 90-degrees to your right side.
  4. To stabilize your body and prevent drifting sideways, press strongly into your left hand (depress) and pull with your right (elevate).
  5. Keep your elbows straight and lower your body all the way down to the floor with as much control as you can.
  6. When you body lowers past parallel, begin to twist left so you are again facing the stall bars.
  7. End the negative side lever pull in a side lever block.
  8. Kick or walk back up to the inverted side lever block and repeat for reps before switching sides.
  • Exercise: Closed Side Lever Pull
  • Type of Exercise: Strength
  • Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
  • Difficulty: Advanced
  • Equipment: Stall Bars
  • Exercise: Side Lever Pull
  • Type of Exercise: Strength
  • Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
  • Difficulty: Advanced
  • Equipment: Stall Bars
Negative Side Lever Pull | GymFit