Evolution of front lever

A bunch progressions for front lever. The Vid is organized from easy to difficult, more or less. The goal is front lever pull ups, hopefully will have that posted soon.

Category:

Howto & Style

Tags:

• front
• lever
• gymnastics
• conditioning
• strength
• training

[jloo222]

these movements really hurt my lower back. is that normal? does it just mean my posterior core is too weak?

[shagy13]

@jloo222 it is very hard on the core, I'd be careful with this one and go through more isolating core training like L-sits and L-hang chin ups maybe some body rocks on stomach to get the lower back stronger. Training these types of things can trigger injury easier if you have an imbalance in muscle groups, so try and feel out your week links and isolate them as they change and you will have more success faster and safer.

[seannsta]

how long and how hard did you train to hold this position? This is way harder than the back lever, this is about the same difficulty as a planche in my opinion based on my attempts and progress in achieving them

[shagy13]

@seannsta I agree about the difficulty comparison with planche. I'm not the best gauge for how long it would take to hold this position cause I could do it from years or rock climbing with a concentration on overhang. I kinda trained it indirectly, however I've trained others and have found that if you train hard you can get it in about 4-8 months depending on background and strength level. But I have also seen other rock climbers and other athletes with this specific focus get it right away.

[seannsta]

@shagy13 i see... i'm having a hard time leaning back far enough on the bar to where my hands are by my waist, the positioning and balance seems similar to the planche. i dont think the posterior part of my shoulders are strong enough to hold it yet :/ do tucked front lever pullups help build strength for that?

[shagy13]

@seannsta yeah those will help, they are great for training front lever, but a nice mix of front lever pullups straight arm pulls and static holds is the best and keeps you from getting to bored. And fighting boredom is the biggest part of getting the harder skills that take that extra time commitment with allot slower payback.

[DarkDragon187II]

@jloo222 Try to strengthen your lower back by doing hyper extensions or reverse hyper extensions, What also helps is having a 36" foam roller from the sports store and keep your spinal cord vertebrae re-aligned and adjusted. It really helps.

[Flexmeister]

beast

[Daltonator87]

@mohawkmohito Haha same here

[Daltonator87]

@PFloydTime I'm also 20 and want to start gymnastics. I can't afford an gyms so I can't work on flips really, but I've been following workouts from the Gymnastics Bodies Program by Coach Sommers. He's got some really amazing books on this stuff. After a few months I learned a back lever! Currently improving my L-sit and hopefully a front lever soon. It can be done without a gym! Just go to playgrounds!