# Full Front Lever (Overcoming Gravity Level 10)

> The Full Front Lever (OG Level 10) is an advanced straight-arm horizontal pulling static hold where the athlete hangs beneath a bar or gymnastic rings with the entire body suspended parallel to the ground facing upward. It requires powerful shoulder extension torque from the latissimus dorsi, teres major, and posterior deltoids alongside rigid anti-extension core tension. Readiness correlates strongly with a 10-second Straddle Front Lever and +70% bodyweight Weighted Pull-Up.

- Canonical URL: https://enixfit.com/exercises/front-lever
- Canonical ID: `front_lever`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 4 sets × 10s Straddle Front Lever + +70% BW Weighted Pull-Up 1RM
- Mastery Standard: 3 sets × 8s dead-horizontal hold with legs together
- Primary Muscles: Latissimus Dorsi, Teres Major, Rectus Abdominis
- Secondary Muscles: Posterior Deltoids, Lower Trapezius, Triceps Brachii (Long Head), Gluteus Maximus

## Step-by-Step Execution
1. **Active Grip & Scapular Depression**: Grip the bar shoulder-width apart with straight arms and depress the scapulae strongly.
2. **Horizontal Lever Lock**: Lower from inverted hang or raise into a horizontal plane with hips, shoulders, and ankles aligned in a rigid straight line.

## Technical Coaching Cues
- Drive straight arms down toward the thighs as if bending the bar
- Depress scapulae and keep elbows 100% locked
- Squeeze glutes and quads with ankles pressed together

## Common Mistakes & Corrections
- **Fault: Piking at the hips (banana arch or hip flexion)** → Correction: Contract glutes and regress to Straddle or Single-Leg Front Lever until hip extension stays flat.
- **Fault: Bending elbows to compensate for lat fatigue** → Correction: Actively fire the triceps long head to lock the elbow joint.