Vertical Body Lever

Vertical Body Levers are a front lever progression that help athletes isolate and activate lats. You should already have a solid body lever and be prepared to work your triceps.

Type Of Exercise: Strength
Muscles: Abdominals, Lats
Difficulty: Moderate
Equipment: Other

Vertical Body Lever

Lie on your back, with your grip on a fixed object so that your arms are vertical, directly above your shoulders.
Your arms will remain completely straight in this position for the duration of the movement.
Squeeze your core and remove the space between your low back and the floor.
Engage your glutes and legs fully and point your toes.
Press through your hands to lift your straight body up to a candlestick position.
Pause briefly before lowering back down with control.
As you raise up and down, keep your body straight with posterior pelvic tilt (PPT) by maintaining strong glute, abdominal, shoulder, and lat tension.
Do not allow your hips to pike at anytime and aim to lift off and touch down one vertebrae at a time.
Repeat for reps.

Exercise: Body Lever
Type of Exercise: Strength
Muscles: Abdominals
Difficulty: Moderate
Equipment: Anchor

Exercise: Single Bar Inverted Hang
Type of Exercise: Strength
Muscles: Abdominals, Lats, Chest
Difficulty: Moderate
Equipment: Pull-Up Bar