Skill Test

How to Test Front Lever

Determine your front lever progression level and hold time.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15-10 minutes light cardio
  2. 22 sets of 5 pull-ups
  3. 32 sets of 10 second active hang
  4. 41-2 tuck front lever holds
  5. 5Rest 2-3 minutes

How to Perform the Test

  • Start with the easiest progression you can hold (tuck)
  • Hold for max time with clean form
  • If you hold 10+ seconds cleanly, try the next progression
  • Continue until you find your max clean hold
  • Progressions: Tuck → Advanced Tuck → One-Leg → Straddle → Full

What Counts as a Good Rep

  • Body horizontal (hips not sagging)
  • Arms straight (no bent elbows)
  • Shoulders depressed (not shrugged)
  • Controlled position, not shaking violently

Recording Your Result

Record your progression level and best hold time. Example: "Advanced Tuck - 8 seconds"

Safety Notes

  • •Stop if you feel bicep tendon strain
  • •Do not force progressions you cannot hold for at least 3 seconds

Other Skill Tests

Planche

Determine your planche progression level and hold time.

Muscle-Up

Test your muscle-up ability on bar or rings.

L-Sit Hold

Test your L-sit hold time on floor, parallettes, or bars.

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