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
