Side Lever Pull

The Side Lever Pull is a complex movement and an advanced human flag progression. It requires strength throughout the shoulder girdle and core control through a fully extended bodyline.

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

Side Lever Pull

Begin from an inverted side lever block with your left hand on bottom.
Keeping a straight body with posterior pelvic tilt (PPT) lower away from the bars.
As you lower, press away from the stall bars and begin to twist open 90-degrees to your right side.
To stabilize your body and prevent drifting sideways, press strongly into your left hand (depress) and pull with your right (elevate).
Keep your elbows straight and lower your body all the way down to the floor with as much control as you can.
When you body lowers past parallel, begin to twist left so you are again facing the stall bars.
End the negative portion of the rep in a side lever block.
Now reverse the motion and pull your straight body back to the inverted side lever block.
Repeat for reps before switching sides.

Exercise: Negative Side Lever Pull
Type of Exercise: Strength
Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
Difficulty: Advanced
Equipment: Stall Bars

Exercise: Side Lever
Type of Exercise: Strength
Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
Difficulty: Advanced
Equipment: Stall Bars