Inverted Deadlift

Explanatory Video(2)

Description

The Inverted Deadlift is performed on a high or low bar and is essentially the first half of a bar pull over. Begin by hanging from the bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your body upwards, keeping your legs straight and your body in a horizontal position. The movement should be controlled, focusing on engaging the back and arm muscles. Once your body is in a straight line, do the controlled negative

Difficulty & Category

Intermediate
Dynamic

Affected Muscles

Latissimus Dorsi
Trapezius (Middle)
Rhomboid Major
Deltoid (Posterior)

Body Areas

Back
Shoulders

Progressions

Start in an inverted hang on the bar or rings. Open your legs into a wide straddle position. While keeping your arms completely straight, slowly lower your body until you reach a horizontal position, and then continue until you are hanging vertically. Maintain a flat back and an engaged core throughout the entire range of motion. Focus on pushing the bar or rings down toward your hips to engage the lats. The goal is to control the descent as slowly and evenly as possible.
Dynamic
Advanced
The Pull Over exercise involves performing a row on a bar and pulling yourself over it to achieve a support position. Begin by hanging from a bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your chest towards the bar, using your back and arm muscles. As you reach the bar, transition by tucking your knees and rotating your hips over the bar, aiming to get your torso above it. Finish in a support position with your arms straight and body balanced over the bar. This exercise requires strength and coordination, focusing on a smooth and controlled movement throughout.
Dynamic
Advanced

Similar Exercises

The Advanced Tuck Front Lever is a challenging calisthenics exercise that targets the core and upper body. To perform this exercise, start by hanging from a pull-up bar with a shoulder-width grip. Engage your core and pull your knees towards your chest, tucking them tightly. Your back should be parallel to the ground, and your arms should remain straight throughout the movement. Hold this position, maintaining tension in your core and back muscles. Focus on keeping your body stable and avoid swinging. This exercise requires significant strength and control, making it suitable for advanced practitioners.
Isometric
Advanced
Tuck Front Lever Rows are a challenging bodyweight exercise that targets the upper body, particularly the back and arms. To perform this exercise, start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. Tuck your knees towards your chest, engaging your core to maintain a tucked position. Lean back slightly and pull your chest towards the bar by engaging your back muscles, keeping your elbows close to your body. Lower yourself back to the starting position with control. This exercise requires significant upper body strength and core stability.
Dynamic
Intermediate

Regressions

The Tuck Front Lever Raise is a dynamic exercise to build the specific pulling strength needed for the front lever.
  • Hang from the bar or rings with a shoulder-width overhand grip.
  • Pull your knees toward your chest into a tight tuck position.
  • Keeping your arms completely straight, pull your body upward by engaging your lats and shoulders until your hips are level with your shoulders and your back is parallel to the floor (or higher).
  • Focus on keeping the scapula depressed (shoulders away from ears) and retracted.
  • Lower yourself back down slowly and with control to the initial tucked hanging position.
  • Do not use momentum or swing; the movement should be driven entirely by your upper body strength.
Dynamic
Intermediate
Last updated: 3/6/2026