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Introduction:
Hello, calisthenics enthusiasts! Welcome to my blog, where we explore the world of bodyweight training. I’m Andry Strong, and today I’ll guide you through learning the Front Lever. By the end of this tutorial, you’ll know exactly how to start and progress.
Requirements:
Before starting to learn the Front Lever, you should be able to do at least 15 pull-ups with good technique. This strength foundation is crucial for progressing to the more advanced movements.
Details:
- Muscles Worked:
- Primary: Latissimus dorsi (lats), core.
- Secondary: Shoulders, biceps, glutes.
- Benefits:
- Full-Body Strength: Develops significant strength in the upper body and core.
- Stability: Enhances overall body stability and control.
Step-by-Step Guide
Understanding the Front Lever Technique
- Form: Ensure your body forms a straight line during the Front Lever. Keep your arms straight, back straight, and legs together while squeezing your glutes.
- Common Mistakes to Avoid:
- Bent Arms: Keep your arms straight throughout the movement.
- Sagging Hips: Maintain a straight body line by engaging your core and glutes.
Step 1: Tuck L-Sit Raises
- Starting Position: Begin in a tuck L-sit position.
- Execution: Raise your body up to the Front Lever position and slowly lower it back down. Keep your arms straight throughout the movement.
- Common Mistakes to Avoid:
- Bent Arms: Keep your arms straight.
- Rushed Reps: Focus on slow, controlled movements.
Step 2: Tuck Front Lever Hold
- Starting Position: Begin in a tuck L-sit position.
- Execution: Raise your body up to the tuck Front Lever position and hold for 15 seconds.
- Repetitions: Perform this exercise in sets, focusing on holding the position.
- Common Mistakes to Avoid:
- Sagging Hips: Maintain a straight body line.
- Rushed Holds: Ensure you hold the position for the full duration.
Step 3: Advanced Tuck Front Lever Raises
- Starting Position: Begin in a tuck L-sit position.
- Execution: Raise your body up to the advanced tuck Front Lever position and lower it back down. If you can’t do it all the way up, raise to horizontal and practice from there.
- Repetitions: Perform this exercise in sets, focusing on raising more each time.
- Common Mistakes to Avoid:
- Bent Arms: Keep your arms straight.
- Inconsistent Reps: Ensure consistent effort in raising higher each time.
Step 5: Advanced Tuck Front Lever Hold
- Starting Position: Begin in a tuck L-sit position.
- Execution: Raise your body up to the advanced tuck Front Lever position, hold for 10-15 seconds, and then slowly lower it back down.
- Repetitions: Perform this exercise in sets, focusing on holding the position.
- Common Mistakes to Avoid:
- Sagging Hips: Maintain a straight body line.
- Rushed Holds: Ensure you hold the position for the full duration.
Step 6: Tuck Front Lever to Straddle Position
- Starting Position: Begin in a tuck L-sit position.
- Execution: Raise your body up to the tuck Front Lever position, then open your legs to the straddle position and close them back. Repeat.
- Repetitions: Perform this exercise in sets, focusing on quality and control.
- Common Mistakes to Avoid:
- Bent Arms: Keep your arms straight.
- Rushed Movements: Focus on slow, controlled transitions.
Step 7: Straddle Negative Front Lever Raises
- Starting Position: Begin in a tuck L-sit position.
- Execution: Raise your body up to the tuck Front Lever position, open to straddle, and slowly lower it down. Repeat.
- Repetitions: Perform this exercise in sets, focusing on slow, controlled movements.
- Common Mistakes to Avoid:
- Quick Descent: Ensure a slow and controlled descent.
- Improper Form: Maintain proper form throughout the movement.
Step 8: Vertical to Horizontal Front Lever Hold
- Starting Position: Begin in a vertical position.
- Execution: Slowly lower yourself to the Front Lever position and hold. If you can’t hold the horizontal position, hold at an angle and gradually lower over time.
- Repetitions: Perform this exercise in sets, focusing on holding the position.
- Common Mistakes to Avoid:
- Sagging Hips: Maintain a straight body line.
- Rushed Holds: Ensure you hold the position for the full duration.
Step 9: Front Lever Raises
- Starting Position: Begin in a vertical position.
- Execution: Raise your body up to the Front Lever position, squeezing your glutes and maintaining a straight body line. Slowly lower back down.
- Repetitions: Perform this exercise in sets, focusing on quality and control.
- Common Mistakes to Avoid:
- Bent Arms: Keep your arms straight.
- Rushed Movements: Focus on slow, controlled raises.
Final Step: Full Front Lever Hold
- Starting Position: Hold the low bar.
- Execution: Raise your body up to the Front Lever position and hold. Maintain a straight body line and squeeze your glutes.
- Repetitions: Perform the exercise until you can achieve a perfect Front Lever hold with ease.
- Common Mistakes to Avoid:
- Improper Form: Maintain proper form throughout the hold.
- Inconsistent Practice: Ensure consistent practice to maintain strength and control.
Conclusion:
Consistent practice is key to mastering the Front Lever. Train regularly, follow these steps, and focus on improving your strength and control. If you enjoyed this post and found it helpful, give it a thumbs up, leave a comment, and stay tuned for more content. Don’t forget to follow me on Instagram for updates on my app and more calisthenics tips.
Ready to elevate your calisthenics skills? Watch the full tutorial video: Front Lever Tutorial
If you read through all of this and found it helpful, but still would like that extra help – an exact path to follow – then for sure my Andry Strong Academy app will be of invaluable use to you. In it, there are 5 full calisthenics programs, of increasing difficulty, with entire workout sessions in each. The programs are designed to last 12 weeks and each day is planned for you. Specific exercises, sets, and reps are already laid out for you. Each exercise within a session has video description as well as form cues, leaving no guesswork. If you are truly committed to learning calisthenics, then getting started on one of these programs is for you.