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
- 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 side lever pull in a side lever block.
- 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
