How many straddle front lever raises should I do per session?

Keep the volume low and the quality high: 5 to 6 sets of 2 to 4 reps with two to three minutes of rest, twice a week. Log the width of your straddle next to the reps, because narrowing it is the progression that matters. End the set the moment an elbow softens, even if that means a set of one.

How do I make the straddle front lever raise easier or harder?

Easier: widen the straddle, stop the raise a little below horizontal, or run a light band under the hips. Advanced tuck raises are the fallback when a set falls apart. Harder: narrow the legs a few inches at a time, pause two seconds at horizontal, or lower over five seconds. Bringing the legs together turns it into the full front lever raise, which is the goal.

What is the straddle front lever raise for?

It is the last scaling step before the full front lever raise, so it exists to build straight-arm lat strength at close to the final lever length, and gymnasts and calisthenics athletes use it as their main working set. It is a poor choice for anyone who cannot hold a straddle front lever steady, since the raise becomes a swing, and it is not useful if your goals are general strength or size.

Advanced

Straddle Front Lever Raise

The straddle raise is the final scaling step before the full front lever raise. Spreading the legs brings your center of mass closer to the bar, which lightens the load just enough to grind clean straight-arm reps. It hammers the lats and the entire anterior core through a long, demanding range.

Equipment: Pull-Up Bar
Body part: Abs, Lats
Type: Strength
Browse by muscle: Latissimus Dorsi
Browse by movement: Vertical Pull

How to do it

1
Hang from the bar with straight arms and a shoulder-width overhand grip.
2
Depress and retract the shoulders, then spread the legs wide into a firm straddle.
3
With arms locked, drive the straight arms down and pull the body up to horizontal.
4
Hold the straddle front lever line for a beat with the torso parallel to the ground.
5
Lower under control back to the hang, keeping the legs wide and the arms straight.
6
Keep the abs and glutes tight so the body moves as one rigid unit.

Tips

Push the wider straddle to make reps easier and narrow it as you get stronger.
Keep the arms perfectly straight; any elbow bend turns this into a different, easier exercise.
Lead with the hips and chest together so the body does not fold or pike on the way up.

Variations

Common mistakes

The knees unlock as the body levels out, which shortens the lever and makes the rep easier than the one you meant to do; keep the knees straight and the toes pointed.
One leg rides higher than the other at the top and the shoulder on that side shrugs to compensate. You cannot feel this, so film it or look down your body at horizontal.
The straddle narrows over the last two reps, exactly when you need it widest; spread the legs harder as the set gets hard rather than letting them drift together.
At the top the hips sag under the line and the lower back does the holding; squeeze the glutes and tuck the pelvis so the body stays one flat plank.
Grip ends more sets than the lats do here, since every rep is a long hang; hook the thumb around the bar and chalk up so the last rep is a decision rather than a slip.

Frequently asked

How many straddle front lever raises should I do per session?: Keep the volume low and the quality high: 5 to 6 sets of 2 to 4 reps with two to three minutes of rest, twice a week. Log the width of your straddle next to the reps, because narrowing it is the progression that matters. End the set the moment an elbow softens, even if that means a set of one.
How do I make the straddle front lever raise easier or harder?: Easier: widen the straddle, stop the raise a little below horizontal, or run a light band under the hips. Advanced tuck raises are the fallback when a set falls apart. Harder: narrow the legs a few inches at a time, pause two seconds at horizontal, or lower over five seconds. Bringing the legs together turns it into the full front lever raise, which is the goal.
What is the straddle front lever raise for?: It is the last scaling step before the full front lever raise, so it exists to build straight-arm lat strength at close to the final lever length, and gymnasts and calisthenics athletes use it as their main working set. It is a poor choice for anyone who cannot hold a straddle front lever steady, since the raise becomes a swing, and it is not useful if your goals are general strength or size.

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