Fitness

Front Lever Tutorial – Ultimate Core and Back!

Front Lever is a very high intensity street workout exercise.  It exercises your back, traps, arms and abs, etc.  It is an exercise that uses lever principle.  The heavier the weight, the harder it is.  Also, the higher the height, the harder it is.  First, let’s take a look at how this exercise works.  In fact, the direction of its force is similar to the direction of a straight arm pulling down.  Your arms are pressed down while your abs are pressed up.  When doing this movement, the shoulder blades should be depressed and  retracted as much as possible.

 

Because this exercise is relatively high intensity,  So everyone must have a certain foundation.  It Includes doing Pull Up about 10 reps or more.  And you need to be able to do a Tuck Raise.  In my video a few months ago, there has been a teaching.  Give you an early mental preparation to learn this exercise.

 

Front Lever Progressions

Let me first talk about some steps and training methods of Front Lever.  The progressions of Front Lever are roughly divided into about 5-6.

  1. The simplest is the former level of Tuck.  Tuck means that the legs are closer to your heart.  When doing it, try to flatten your back.  Don’t tilt up or down.  Remember when doing this exercise we have to try our best to retract the back.  Although there are not a lot of retraction, try to retract.  When you do it for about 15-20 seconds, Our next stage is an advanced Tuck.
  2. The meaning of advanced Tuck is that your leg should start to loosen a little.  Your body and thighs are around 90 degrees.  If you can hold it for about 10-15 seconds, You can probably enter the next stage.
  3. The next one is Single Leg Front Lever.  One leg stretched out, Try to keep the other leg in the position of Tuck or advanced Tuck.  If you can maintain it for about 10 seconds, You can also enter the next stage.
  4. The next stage is Straddle Leg with 45° Elevation.  If you can maintain for about 10 seconds, then you can enter the next stage.
  5. The next stage is Front Lever with straddle leg.   Legs are not going up diagonally, but pulled horizontally.  If you can maintain it for about 10 seconds, you can enter the final stage.
  6. That is Straight Leg Front Lever.

 

Training Methods

These progressions seem to be very simple,  But it is not easy to do.  So how do we train?  We have two training methods.

  • First, slow negative training.
  • Second, If you have enough strength, You can maintain in a horizontal position.

 

Slow Negatives

Let me talk about the training of slow negative.  Many people think that at the beginning, you have to pull up from below.  Actually this approach is very difficult.  Until you succeed, you will have the ability to rise from below.  So what we have to do is:  Start going down from above.  So after you learn the most basic thing: pull by tuck, You just straight your legs in that position.  After straight the leg, point to the highest point, and place the feet correctly.  It depends on your own ability.  For example, if you can do straddle legs, then do straddle legs.  If you are an advanced trainer, then you do the leg of Advanced Tuck.  In this case, slow down, and see if you can do it in 3-4 seconds.  If you can do it, try 3-5 reps in the next set.  When you can do about 3-5 reps,  And every rep can last 3 seconds or more than 4 seconds,  Then you can try our second training method:

 

Static Hold

Holding when you lower to a horizontal position.  Depending on your abilities, try to hold.  If you fulfill the requirement I just mentioned: about 10-20 seconds,  Then you can go to the next step.  Each progression is trained in this way.  Then you can do Front Lever in the future.

 

It depends on everyone’s situation.  Some people may be able to do it in 2-3 months.  Some people may take half a year to do it.  If you want to learn this exercise, I would recommend you spend 2-3 days a week to train.  Make sure you are mental and energetic during training.  Don’t train at the end.  Because you may not have enough energy to practice this exercise at that moment.  That’s it for today’s teaching.  We don’t talk about some very complicated things.  If you are interested in learning this exercise,  You can also learn during my training classes. Thank you.

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