# Tuck Front Lever (Overcoming Gravity Level 4)

> The Tuck Front Lever (OG Level 4) is the entry-level horizontal straight-arm pulling hold. Hanging beneath a pull-up bar or rings with knees drawn to the chest and torso parallel to the ground, it teaches the athlete to generate shoulder extension force with locked elbows and depressed scapulae. Readiness requires 10–12 strict pronated Pull-Ups and a 30-second Hollow Body Hold.

- Canonical URL: https://enixfit.com/exercises/tuck-front-lever
- Canonical ID: `tuck_front_lever`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 10–12 strict Pull-Ups + 30s Hollow Body Hold
- Mastery Standard: 4 sets × 15s hold with flat horizontal back and locked arms
- Primary Muscles: Latissimus Dorsi, Lower Trapezius, Rectus Abdominis
- Secondary Muscles: Teres Major, Posterior Deltoids, Triceps Long Head

## Step-by-Step Execution
1. **Depress Scapulae from Hang**: Grip the bar shoulder-width apart, lock elbows, and pull shoulders down away from ears.
2. **Pull Hips to Shoulder Level**: Tuck knees tightly to the chest and use straight-arm lat force to raise hips until the back is parallel to the floor.

## Technical Coaching Cues
- Imagine pushing the bar down toward your hips with straight arms
- Keep shoulder blades depressed and slightly retracted

## Common Mistakes & Corrections
- **Fault: Protracted rounded upper back with passive shoulders** → Correction: Retract and depress the scapulae before lifting the feet.