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How to do the exercise
The Ring Front Lever is an advanced calisthenics skill that demands exceptional strength, control, and coordination. Unlike the classic front lever on a bar, the instability of the rings adds a whole new level of difficulty, forcing your body to stabilize every muscle. Here’s how to master this impressive movement step by step:
1. Starting Position
Grab the rings with a shoulder-width grip and turn your palms slightly inward. Engage your lats and core before lifting your body. Keep your arms straight and shoulders packed down and back. Your body should form one solid line from head to toe.
2. Transition into the Lever
With full-body tension, lift your legs and torso simultaneously until your body is parallel to the ground. Keep your gaze toward the ceiling and avoid bending your arms. Imagine pulling the rings down toward your hips to engage your back muscles and maintain stability.
3. Hold and Control
Maintain a horizontal body position with tight core engagement. Avoid letting the rings drift apart or rotate uncontrollably. Your goal is to keep them steady through shoulder and core control. Start with short holds (2–3 seconds) and increase time as your strength improves.
4. Return and Reset
Slowly lower your legs back to the ground. Rest briefly, reset your grip, and repeat for the desired number of sets or holds. If too difficult, you can always use a resistance band for help.
Recommended Equipment for the Ring Front Lever
Benefits of the exercise
The Ring Front Lever is a full-body control exercise that builds raw strength and deep stability:
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Develops powerful lats, shoulders, and core muscles through isometric tension
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Improves coordination and muscle awareness by fighting ring instability
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Enhances shoulder health and scapular control
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Builds the foundation for advanced calisthenics skills like the Iron Cross or Maltese
Because the rings move freely, this version offers unmatched muscle engagement and a true test of body control and balance.
Main muscles used
The Ring Front Lever primarily targets:
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Latissimus dorsi
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Rear deltoids
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Core and obliques
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Glutes and lower back (to maintain body alignment)
As an advanced static hold, this movement demands synergy from the entire posterior chain, making it one of the most complete strength skills in calisthenics.
If you're looking for other ring exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Ring Front Lever include:
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Bent arms: Keep your arms straight to ensure proper tension through your lats and shoulders.
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Loose core: A relaxed midsection leads to sagging hips or arched back. Engage your abs fully.
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Unstable rings: Avoid letting the rings drift apart—keep them shoulder-width apart and under control.
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Looking forward or down: Maintain a neutral head position to support alignment and balance.
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Rushing progressions: Build up through tuck and advanced tuck holds before attempting the full lever on rings.
Progress slowly, focus on clean holds, and prioritize control over duration. The goal is mastery, not just strength.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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