Tuck Front Lever Pullups
The tucked front lever pullup helps develop great rowing strength and core stability. It is particularly useful for climbers. Start by developing a solid tucked front lever hold, 15 to 20 seconds minimum. After that point, you can begin to work on the pullup. Try to keep your hips at the same height as your shoulders during the whole movement. Once you gain some proficiency with this exercise, substitute it for regular pullups during your workouts on occasion. You may need to drop the total volume a bit if you do this.
What if you can hold the lever, but the pullup portion eludes you? Develop rowing strength with body rows on the rings, elevating your feet on a box as needed. Another option is to have a training partner assist your pullup by helping to lift you to the top position, then try to lower slowly under your own strength. Developing strength in the negative, or lowering position will soon allow you to perform the concentric portion of the movement.
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