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.
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- Type Of Exercise: Strength
- Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
- Difficulty: Advanced
- Equipment: Stall Bars
Side Lever Pull
![Side Lever Pull 1 Side Lever Pull Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/side-lever-pull-1.jpg)
![Side Lever Pull 2 Side Lever Pull End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/side-lever-pull-2.jpg)
![Side Lever Pull 3 Side Lever Pull](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/07/SideLeverPull.jpg)
- 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.
![Side Lever Pull 4 Negative Side Lever Pull](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/SL_SE8_-_2.jpg)
- Exercise: Negative Side Lever Pull
- Type of Exercise: Strength
- Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
- Difficulty: Advanced
- Equipment: Stall Bars
![Side Lever Pull 5 Side Lever](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/SL_SE10_-_2.jpg)
- Exercise: Side Lever
- Type of Exercise: Strength
- Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
- Difficulty: Advanced
- Equipment: Stall Bars