Negative Front Pull
The Negative Front Pull is a Front Lever progression. It allows the athlete to experience the full range of motion and muscle activation, without the full load of body weight on the muscles holding the lever at hinge point (or fulcrum). In order to do this well, the athlete will need quite a bit of upper body strength (especially lat) strength, shoulder mobility, and a solid core.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals, Lats
- Difficulty: Intermediate
- Equipment: Pull-up Bar
Negative Front Pull
- Begin in an inverted hang from a pull-up bar or between parallel bars.
- Straighten your elbows, knees, and achieve a posterior pelvic tilt (PPT).
- Keep this hollow body position and slowly lower your body down through a front lever to a dead hang.
- Tuck your knees, press back up to the start position, and repeat for reps.
- During each negative front lever pull, keep your shoulders depressed and partially protracted.
- Exercise: Kip Extension
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals, Lats
- Difficulty: Moderate
- Equipment: Pull-Up Bar
- Exercise: Front Pull
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals, Lats
- Difficulty: Intermediate
- Equipment: Pull-Up Bar
