How to perform it

1. 1

   Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.

2. 2

   Engage your core and pull your shoulder blades down and back.

3. 3

   Bend your knees and tuck them towards your chest.

4. 4

   Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.

5. 5

   Hold this position for as long as you can, aiming for a full front lever position.

6. 6

   To release, slowly lower your legs back down and return to the starting position.

7. 7

   Repeat for the desired number of repetitions.

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