Negative Straddle Body Lever

The Negative Straddle Body Lever is a Front Lever progression. It allows the athlete to build a solid body line they can hold throughout the lever movement. Using a straddle shortens the lever which reduces the load. The negative motion teaches an athlete proper muscle articulation for a lever.

Type Of Exercise: Strength
Muscles: Abdominals
Difficulty: Moderate
Equipment: Anchor

Negative Straddle Body Lever

Lie on your back with your grip on a fixed object overhead–the bottom rung of stall bars or a braced partner’s ankles work well.
Tuck your knees to assist with entering a candlestick position supported by your grip and shoulders, with legs extended upwards, glutes and core strongly contracted.
Straddle your legs wide, lock your knees, continue to press your hips strongly forward, and slowly lower your body to the floor.
As you lower, keep your body straight with posterior pelvic tilt (PPT). Do not allow your lower back to arch during the descent.
Do not allow your hips to pike at anytime during the movement.
Keep your arms comfortably bent.
Take a full ten seconds to descend and aim to touch down one vertebrae at a time.
Tuck back up to the starting candlestick position and repeat for reps.

Exercise: Hollow Body Rock
Type of Exercise: Strength
Muscles: Abdominals
Difficulty: Moderate
Equipment: Body Only

Exercise: Negative Single Leg Body Lever
Type of Exercise: Strength
Muscles: Abdominals
Difficulty: Moderate
Equipment: Body Only