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How to do the exercise
The Straight Bar Victorian is an advanced static hold in calisthenics that requires tremendous shoulder, back, and core strength. It’s a high-level skill similar to the Front Lever, where your body stays horizontal with your hips touching the bar and your arms fully extended. Here’s how to perform it correctly:
1. Starting Position
Place your forearms or wrists on a straight bar and engage your entire body. Keep your arms as straight as possible, shoulders depressed, and core tight. Your hips should lightly touch the bar from below while your legs extend in line with your torso, forming a straight horizontal line.
2. Engage the Hold
Activate your lats, glutes, and abs to lift and stabilize your body in a horizontal position. Keep the elbows slightly turned inward for optimal shoulder engagement and wrist safety. Focus on maintaining a neutral head position and steady breathing throughout the hold.
3. Maintain the Position
Hold the Victorian as long as possible while keeping your body straight and controlled. Aim for time under tension over maximum duration — even short, clean holds provide huge benefits for strength development and body control.
4. Lower and Reset
Slowly lower your body under control when you reach fatigue. Rest adequately between sets, as the Straight Bar Victorian demands maximum tension and neural focus. Gradually build longer holds over time to increase endurance and stability.
Recommended Equipment for the Straight Bar Victorian
Benefits of the exercise
The Straight Bar Victorian is one of the most demanding static holds in calisthenics. It develops unmatched upper-body control and raw strength:
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Builds extreme shoulder, back, and core power
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Improves static strength and full-body tension
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Teaches advanced body alignment and balance
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Develops grip and forearm endurance under high pressure
It’s an elite skill for athletes aiming to master control-based calisthenics elements and improve overall static strength.
Main muscles used
The Straight Bar Victorian primarily engages:
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Lats and upper back – for body stabilization and lift
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Shoulders and triceps – to maintain arm extension and control
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Core and glutes – for maintaining a straight line
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Forearms – for grip strength and bar stability
This combination of muscle engagement builds the foundation for other high-level skills like the Maltese and Victorian on rings.
If you're looking for other advanced exercises, check out our YouTube tutorials:
Mistakes to avoid
Common mistakes when performing the Straight Bar Victorian include:
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Bent arms: Keep your elbows locked or only slightly bent to ensure proper tension and form.
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Arching the back: Maintain a straight line from shoulders to feet to prevent loss of tension.
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Dropping hips: Keep your hips in contact with the bar for correct Victorian alignment.
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Weak core engagement: A soft core reduces stability and can cause shaking or collapse.
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Overusing momentum: The Victorian is a static hold — focus on pure strength, not swinging into position.
Consistency and proper form are key. Build up slowly through Front Lever and advanced hold progressions to master the Straight Bar Victorian safely and effectively.
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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