The goal is to test core strength. The result you record is the time you held the correct position.
Position
Hold the bar with arms shoulder-width apart.
Procedure
90° L-hang
The test begins by raising and holding the legs straight out to make a 90° angle with the torso. Hold this position as long as possible. The test ends when your body changes angle or your knees bend.
45° front lever
The test begins by front-levering to the angle of 45° position. You can lower or raise your legs into it. It doesn't matter if your arms are bent or straight. Hold this position as long as possible. The test ends when your body changes angle. Having someone watch or a taking video may be useful to determine the moment the test ends.
