There were definitely some things I didn’t cover in detail, such as how to train the front lever during a deload, how long to stick to each program, etc. Feel free to ask questions or provide advice in the comments. Also, I want to say again that I didn’t make this video to throw shade at all the calisthenics influencers out there. Just wanted to use them as an example to make an argument :)
@@uly3213 My first presses ever were with a regression kinda similar to the straddle half lay, except the soles of the feet touch each other. If you wanna go even further back then maybe inverted deadlifts. Maybe for a couple reps I dunno. For pull-ups I started with maybe 10-15.
Legend! I'm 10 years in strength coaching and have applied the principles of that field to calisthenics clients for a few years now - and you absolutely nailed the principle based approach that works. From a professional stand point, this is the best guide on programming for a front lever i've seen on RUclips - and is much more useful than endless video's on variations of the Front Lever. The best part - the blessing you gave at the end! Grace and Peace to you too brother 🙌
6:306:30 what you are missing are front lever pull ups,front lever chin ups,front lever raises and negatives,this helped me the most to progress from 1 legged to full front 5 sec in 3 weeks while being stalled at 1 leg for 3 months due to not overloading and progressing,while programming basic fundamental like scapula raise and scapular lowering negatives...welcome 💯🐐❤️🤩🥳 6:30
Wow I think that this is the most specified and detailed video of pure calisthenics content I’ve ever crossed on this platform. The fact that this program is actually free is mind blowing to me!!! Thank you so much man definitely earned a sub❤️
I just wanted to say thank you for all this valuable information, I did the mistake of only training for the FL without training my pulling strenght, for beginners that is not very intuitive but we are so lucky to have people like you! Keep up the good job!
Getting the awareness of the full front lever position and gaining the muscular strenght for it are two separate topics. I went from a 3sfull front lever to a 10s full front lever without training it for months, just by developing muscle in the lats and middle back with weighted pull ups and cable rows.
That's one of the best front lever tutorial video I have watched so far. I am seriously lacking in progres in front lever and i have suspicion on why is that and you cnofirmed it. I am pretty sure i will have to work on bent arm strength and writing down my progress to track it better. Thank you for sharing your knowledge.
That was a great explaination, I think programing is what beginner calisthenics athlete lack the most. Everyone is on a rush to start doing the skill and forgot how to progress properly. Thank u for sharing the cause of your elbow injury, I will be careful next time while doing negative FL. thank u for this amazing video, and keep up with the content.
Didn't know people like you existed on the internet. Good job on explaining the programs and I think that you made it clear enough so people can understand you.
21:31 after hearing it all,very well covered ,also made my points almost negligible,explained it and gave some great advice at end about injury and failure training,overtraining,burning out and not enough recovery,while training to much volume or intensity makes no progress,less is more,and intensity over volume on a ballance£ ,recoverable is what makes sense
Interesting myprogram Is 2x push (Handstand, planch focus) and 2x pull (muscle up ,pull up and front lever ) per week , so 4x all together. After 4-5week i do a deload week .
I was afraid you wouldn't mention something about the risk injury and elbow problems but you did at the end of the video :) I learned so much and took notes! One of the best videos about not only learning a skill but working out in general! Amazing work!!!!
yes, you’re correct. In the video I believe I said that it doesn’t increase lat strength, because it’s not as effective as alternatives such as weighted pull-ups. But yeah my statement wasn’t true in hindsight
Most people train calisthenics for the sake of training calisthenics, which is totally fine. I've come to calisthenics as a way to heal tendon pain and become more resilient for the activities I love. Static hold between 30-60 seconds are great for tendon health, which is what I've been doing. I've had elbow pain for years and I've found that gaining strength to progress through dead hangs, to active hangs, to hanging L-sits to tuck front lever has strengthened my elbows. I am not progressing for the sake of progressing, I am progressing when I max out the 60s for multiple sets and it becomes inconvenient to do more time in those holds. The focus is simply hard work in the 30-60s time frame rather than moving on to the next progression. This shift in focus leads to slower progress than specifically focusing on strength skills, but I find it healing to the joints and stimulating to the muscles
It’s awesome that you found something that works for you. I agree that 30-60 second sets can be quite useful for rehab and prehab. The main drawback like you mentioned is the lack of specificity toward the harder progressions.
@@Huange._. I concede that higher hold times transfer less directly to shorter intensity holds, but has in weightlifting/powerlifting, athletes could go through phases in training where they build capacity through longer holds and more reps building muscle size and tendon strength, and then peak at a later point. It's base building and peak building. I believe a lot of calisthenics athletes spend far too much time peaking without realizing it and would be better off base building more of the time. You addressed that somewhat with your pull-up program, but as it still causes you tendon issues, I am unconvinced its maximally helping you out, as your tendon strength seems to be your limiting factor, not your musclcular strength
Also increasing volume only is smart and makes sense if you want to gain endurance and improve technique,for recovery and compensation aka growth is not the best also one set to failure to gain strength ,meanwhile training 60-80% intensity close to failure along with general fundamentals and basics for the rest days to gain recovery ability 8:22
I've been training for the front lever for almost two years now and the journey was quite interesting. The first mistake was that at the beginning I used to spam one arm chinup progressions and front lever progressions back to back, had one "rest" day between each session on which I ran 10k runs (or more) with a solid pace, no deloads no real programming. Surprisingly I managed to achieve the one arm chinup within a bit less than a year but no noteworthy progress with the front lever. After that my goals varied a bit, I realized that it was too much, so I at least made 2 separate workouts, one for OACU and another for the front lever. Still too much volume and intensity but at least a bit more manageable. The most frustrating part about the FL training was that not only could I not see the progress, it felt absolutely impossible to do progressions beyond the adv tuck. It wasn't like when you try to lift a heavy weight and it budges a bit or you move it slightly, this felt like trying to push away a bus that's racing at you. My performance was utterly pathetic even on straddle halflays. I stopped brute forcing it and thought about it seriously and my only conclusion was that I wasn't engaging my muscles properly, I kinda just thought about the position I want to be in and try to get myself there, so I had to master some cues. Long story short after some experimenting with body awareness I went from not being able to do halflays to an almost 8 sec full front lever within ~2 months, not perfect form but most people would def count it valid no doubt. And... then I got sick, I had to take a few breaks and there I was again, almost back at square one, barely able to do a straddle halflay for a few sec on a good day. Changed my program significantly (won't detail it as it's already detailed enough so far) and I fixed my form, and most importantly, found even better cues. It again rocketed my progress and I can now confidently and consistently hold a halflay for at least 5 sec at any time of the day with better form than in my previous prime. It's still questionable whether my full fl can even be counted currently with the hold duration, but the form is definitely better than previously so I'm still happy. All in all, aside from managing the volume properly, using the right physical cues helped me massively in my journey and I doubt I'd have succeeded anytime soon (if at all ever) without them, so after all of the technical details have been optimized (progressions volume etc.) and there is still minimal progress I'd advise people to seriously contemplate the cues they use while in the position, they might very well be improper.
wow, it sounds like you came a long way to get to where you are now! Your experience sounds pretty relatable to me lol. Congratulations on the progress and best wishes!
You should just foccus on one first. Weighted pull ups should be your main strength developer, increasing the pulling muscle strenght is what makes both easier.
Could u maybe show me your fl workout please? My best attempt was the advc. one leg for 5-7 sec. but I didnt progress ever since and am very frustrated, thats why i am gonna start to Work on increasing my pull Up number. But i am still mit Sure If it's gonna work
Just a question with the lat activation. So 200 pounds of tensile force. And you do weighted pull ups to come back stronger for the front lever to have better holds and like stronger overall front lever whether which progression ur on like full, straddle, etc. Neural efficiency = How good you're firing your lats at being in the front lever position and using your muscles to contract 200 tensiles of force and end of program its 240 tensiles of force but you possibly plateau or you avoid plateauing so you go back to weighted pull ups to improve the strength of the lats so when you come back to your skill cycle of improving your front lever is to come back with "stronger" lats. So then your next program you would start at the beginning with 240 tensiles of force and end with 270 tensiles of force. Then you go back to weighted pull ups for strengthen it more so you can contract more tensiles of force for your next upcoming skill cycle. My question is, can this be applied to the handstand push up/planche and overhead press, dip? I know handstand is very skillful and technical but when we're talking about raw shoulder strength, refael paz also recommended the foundation of strength to be overhead press instead of pike push up because with pike push up sometimes you can lean a bit forward or not lean as much and you have to measure the box and the angle of when you push. He said it's unreliable because it can't be objectively measured and it's a hassle. ruclips.net/video/OPznEje5rD4/видео.html for reference. I'm asking if the best way to train planche and handstand push up is get stronger shoulders, pecs (weighted dips) to exert more contractile force. This is what dominik sky alway's preaches by getting stronger with weighted pull ups, dips, military press, and all that THEN practicing the skill so you have enough of a stronger base. I just want to understand something because I believe pike push ups is not even a good "strength" building exercise it's just specific to the handstand push up but doesn't build as much strength I think. It got me confused a bit. Example: Handstand Push Up I can hold handstand for 45-1min, good balance. Week 1) my handstand push up I can contract 200 tensiles of force. 3 solid full rom reps. Week 4) my handstand push up I can contract 220 tensiles of force. 5 solid full rom reps. This cycle was to be EFFICIENT with the handstand push up and neurally use everything I can and I adapt I guess. THEN for my next cycle: Get stronger military press to get more strength for handstand push up. Next cycle: I come back with stronger military press, I put it away because it is too fatiguing and leave that for some other cycle and now I do skill cycle BUT now. Week 1) my handstand push up I can contract 230 tensiles of force. 6 solid full rom reps Week 4) my handstand push up I can contract 260 tensiles of force. 8 solid full rom reps these are just examples the numbers arent exactly accurate but you know what I mean. Can this be applied to nearly all calisthenics strength skills? Is this why dominik sky preaches getting very very strong at weighted before attempting skills? So you have a shit ton of strength and your tensiles of force will be through the roof. I don't know Love your videos thanks for everything, keep up the good work I enjoyed this video! Thank you "What can't be measured, cant be progressed efficiently." Strength = neural efficiency x cross-sectional area of the muscle.
Yes, getting a stronger overhead press will help with planche. As for why, compound movements in general are pretty good at developing strength through a full range of motion in the main movers of calisthenics skills (lats, front delts). Going back to overhead press/planche, it is important to train both, but 1 will usually be a higher priority than the other. Pike push-up is not very optimal because the strength curve isn't constant (heavier at bottom), but I do know some respectable coaches who use weighted pike push-ups (saturnomovement, sthenics, maybe king of weighted). wall HSPU and overhead press are both pretty good in my opinion. Although sometimes it makes more sense to use one over the other. In my case I'm focusing on wall HSPU right now.
So how I got the front lever was not really focusing on it and just building the strength for it. At first, it was my main focus during back days (the usual FL progressions started from tucked) and I couldn’t progress beyond adv tucked. So instead, I just started doing weighted pull-ups and BB rows while working on straight arm strength. At the end of every workout (even leg days), I would do AMRAP negatives. Eventually after about 8-9 months, I was able to get a full 5-6 second FL and eventually got to 10 seconds a few months later.
Really solid tips bro. I especially loved what you said about the calisthenics community as they dont provide enough info about front lever only the exercises to do. Everything from ones strength, musculature, arm length, trunk size (bodyfat) etc effects front lever. Great vid bro 💯
Glad you found it helpful! I was definitely frustrated with the “tutorials” that rinse and repeat information from previous tutorials simply by showing the same exercises but performed by a different person. And yes, front lever like every other strength exercise is a highly individual skill when it comes to progression speed.
Tell me something about the calisthenics diet should I bulk cut or maintain 😢 I am confused .I am 65.9kg 169cm.I can do 16 pull ups in a row, I am 12.9% body fat .
I don’t have a strong stance on this. Your body composition seems pretty good so it’s up to you whether to gain or lose weight. Generally I bulk/cut for 1-2 months and maintain that weight for however long seems reasonable.
I do 30 mucelup, 25 L site pull up, and dragon flag. Is this enough to do full front lever, knowing that I have seen serious results without doing front lever stability or mobility exercises?
I really liked the video and the information but I still don’t understand how to fit this in the bigger picture, I mean this is fully focused on the front lever, but I’m not so sure how to integrate this in a more complete program where you’re also going after let’s say, leg development by doing for example squats with weights or pistol squats, and the planche for example. What if I like to do deadlifts? Does it mean that I have to sacrifice the deadlift of i want to achieve the front lever or viceversa? Thanks again
front lever and leg training don’t really conflict, besides the CNS fatigue and changing the leverage (due to bigger legs), so you can probably program them similarly to a standard upper lower type split. planche and front lever aren’t very systemically fatiguing so you can train them on the same day, maybe doing antagonistic sets with maybe 2-3 minutes of rest between. For deadlifts, I would say pick between the front lever and deadlift - progress 1 and maintain the other. then switch after a while.
@@Huange._. thank you man, I’m just doing now a 5/3/1 routine with frequency 2 and I have introduce progressions for the front lever 1 day a week, but not seeing any progress at all and I was wondering. I’m probably trying to do too many things
@@sezo3820 FL 1x/wk can lead to progress but not ideal. It sounds like fl isn't your main goal right now, so maybe you are trying to do too many things.
I watched his video - it's pretty good. The front lever program is kinda general, so I'm assuming he would like for the user to customize it to meet their own needs and add accessory exercises manually. There are some things I'm not super enthused about, such as the predetermined sets/reps/deload. But overall, it's a pretty solid framework I suppose. I'd have to try out the program to see for myself how effective it is, but I'm not a big fan of following pre-made programs so I probably won't.
I have a question of someone can answer this, with skill training, do you have to get rid of other skills and training? Ex. Would you have to stop Planche training to focus on Front lever, along with regular training the push movement basics needed for push skills? If anyone would let me know it would be a massive help!
Really informative. I’ve been training calisthenics for 8 months. Should I learn the front lever or planche first? Max pull ups I can do 12-15, dips I can do 15-20, push ups I can do around 25-30. Really just depends on my sleep and food
it's really up to you. You can train one or both. Just make sure to take it one step at a time. Don't rush the progressions, and don't neglect your basics either
Man you just gained a sub! Awesome, i say for real that's one of the most knowledgeable and complete front lever tutorial on youtube right now! simple and straight to the important points, and realistic! I love it, and i agree with 100% im doing something similar as your workouts examples.. that's good! i really hope you keep these videos coming, with other calisthenics intermidieate and advanced exercises, examples: hspu, human flag, one arm pull up, planche etc. Keep it up the good work man, congratulations you deserve WAY more subs! greetings from Brazil.
I’m glad you found it helpful Iago 🙂 Thank you for your kind words and I wish you the best in your training. I’ll keep your request in mind for my future videos as well.
you train calisthenics exercises in the hypertrophy rep range, or you do the skills-related stuff first and then the gym stuff after. It can be a bit difficult to balance the two, since hypertrophy can be fatiguing and strength isn't best displayed when fatigued. Just make sure you're recovering well between workouts and start conservative before ramping up volume/intensity
I agree that information is limited or difficult to curate. Luckily the situation has been getting better recently in my opinion. There's lots of podcasts, books, etc out there that you can find value from. Also, since calisthenics is a strength training sport, learning from other disciplines such as powerlifting may be useful.
on your program for weighted pullup you mention you increase weight by 5-10 lbs every week, what do you do if you cant add weight or are plateaued at a given rep max?
That’s a good question. I designed this program such that on the first week, you should be starting with a weight that is well within your means. Increase by 10 pounds if it felt easy, 5 if it felt hard. Reps should be constant from week to week at 8 reps per set. If it feels hard to progress, then smaller weight increments might be necessary. If you pleateau even then, a deload might be in order, followed by the same program or a different program.
On the monday and friday you train the 2nd workout which mostly focus on weighted pull ups, is that all you do for the whole workout or do you do other exercises aswell
@@Natho10474 right now 5x/wk. 3x/wk upper body strength. 2x/wk handstands on parallettes, compression, and cardio. Ideally it would be 6x/wk and HS would be a higher frequency but I'm a bit busy so this is what I'm doing now.
Is there a carry over for front lever if your a rock climbing and weighted pull ups ? Someone at the rock climbing place can front lever and one arm pull up without training
There is some carry-over but it depends. I saw your reply on Geek Climber's video, and just because one rock climber learned the FL easily, doesn't mean the same for Geek Climber. There's a ton of factors that affect how easy this skill is, like anthropometry/genetics. In his case, I also think Geek Climber can learn the front lever if he tries really hard for a long time, but it would take sacrifices that he doesn't really wanna make. He has a full-time job and a wife and kid. He also doesn't want to gain weight in the upper body which he believes would help him in the front lever. And lastly, rock climbing is mostly vertical bent-arm pulling sport, whereas the front lever is horizontal straight-arm pulling. Even though there's some carry-over, there's still a sizeable specificity gap between the two.
@@Huange._. thanks for your feedback . What do you think about doing weighted pull up I weigh 200lbs being 5 ft 11 and I can only do the tuck front lever . How many pounds weighted pull up should I do to see progression fast if I weigh 200lbs? Cheers Brandon.
@@BreakingJJC There's no set number to be honest. It could be 50% or 75% bodyweight for all I know. Frinksmovement made a video about the correlation between % bodyweight pull-up 1RM and front lever if you're interested. Also, something that may help is to lose some weight. I learned the front lever at 162 pounds, 5 ft 10. Not sure about your body composition so take this with a grain of salt.
@@Huange._. strange now I weigh 182lbs and I can advance tuck front lever . I got my weighted pull up to 3 sets of 35lbs for 5 reps crazy losing weight help a little
@@BreakingJJC congrats on the weight loss and progress! Yup it's crazy how weight changes over time in calisthenics. I was 162 pounds 2 years ago, went up to 173 three months ago, and I'm 162 pounds again now.
Probably not super helpful for life in general but they can help with confidence, accident-related injury prevention, and daily tasks involving weights
@@Huange._. My words isn't to blame your video first i love training weights and bodyweight Second i can't do muscle ups front lever skin the cat pistol squats So people like me don't be sad cause it's ok we can't do simple but important exercises like pull ups push ups dips lunges and it's fine
Heya fam, saw u mention golfers elbow at the start of the video. Hows the condition now, did u manage to treat it? If so, what were some of the things you did that helped the most? I myself got golfers from weighted OAP and have yet to fully recover from it. Great video by the way keep it up!
Hi, thanks for the kind words, and sorry to hear about your injury. Hope you get well soon! I'd say I recovered from the injury. I'm currently making a video about injuries (hopefully out in a week or so) that might help w/ your question, but here's a short rundown of what helped for me: rehabilitating the affected area with low intensity, high volume isolations, removing/replacing aggravating exercises, training at lower intensities, learning how to program for strength training and fatigue management.
When I'm coming to straddle half lay or full straddle progression of front lever in cannot fully extend my legs.....my leg stays little piked Can you explain why it's happening
hey Avirup, to me it seems like it could be a mobility/technique or strength issue. Try doing a straddle half lay or straddle FL with a heavy band, and see if you can do it with clean hip positioning. if not, then it’s probably a mobility issue. Otherwise, the piking of the hips might be a compensation to make the front lever easier. for straddle mobility I usually do hollow body holds with legs straddled. I don’t know your situation perfectly so take this with a grain of salt. There could be another possible cause but this is what seems likely to me.
@@Huange._. I saw your handstand video congratz getting the balance part now my advice to your is to still countless of times use the wall to futher develope balance elevation shoulder trapezius push strength
Handstands, mobility, v-sit, prehabilitation. I ran this program for a month but got a lower back injury and eventually a rotator cuff injury. So I had to modify the program to work around the injuries. Right now I’m doing a similar 3x/week upper body split. 2x weighted pulls and tuck front lever rows. 1x front lever combos.
@@Huange._. I have skipped legs day for a year , so the proportion of my upper body and lower body is a nightmare now 😂 Damn I wish I could unlock it soon, and start to train leg again
Hey man great vid and info over all, I wanted to ask something a bit unrelated to the topic, what's the pull-up you are using in the footage? is it able to support muscles up in terms of height or stability?
the pull-up bar is called the KT pull-up bar. The height is adjustable even for 6ft+ tall people, and it’s not super stable if you’re doing explosive stuff like muscle ups.
Thank you so much for this information, i am going to use it to the fullest even though i am not genetically gifted. Because of you i might have just cracked the code for me to do the front lever i have been trying for months. I hope you strive towards great heights in what your doing 😊
Hello i learned the 10 sec front lever in 4 Months. Now i have slight burning sensation inside my elbows. Should i stop my front lever/pull up workout to recover or can i still workout? I don t want to loose my progress. How do you prevent elbow injury?
Congrats on the 10s front lever. Some things that may help (take it with a grain of salt): - take a deload (50% volume, 50% intensity for 1 week) - remove aggravating exercises from your routine (anything that makes the pain worse). Or you could change the intensity/technique to make it less painful. - add prehabilitation exercises to your routine (ie. wrist curls, hanging). These should be done at a relatively low difficulty but for higher volume. At the beginning/end of workout.
It is generally better to book an appointment with a professional (physical therapist, doctor in medicine), when you have issues with your body, than it is to take advice from strangers.
By "hard," I meant high intensity/difficulty. An example of this is full front lever versus straddle front lever. Full front lever is "harder" than straddle. Since my body is most optimally recovered on Monday, it makes sense to train the hardest progression on Monday. But on Friday, I have the most rest time out of all of the workout sessions. That's why it makes sense to do a lot of volume on Friday. Ultimately, this is not a definitive guide on when to train high and low intensity. I just wanted to give an example of periodizing training within a week.
Amazing video and very valuable informations, thanks man! i have a few questions, if you could answer id be very grateful, it would help me :) (even more than this video already does) 1. when you train with these programs, do you train other movements, for exaple pushing, or you do only these exercises? and if yes when do you train them 2. if we use dominik sky s program for example, how often do we increase volume, for example from 3X3 to 4X3, is there a specific goal like every week or every training or does it depends on how you feel maybe 3. why do you think strength from front lever does not carry over to pulling training, you are using same pulling muscles to hold your whole body in horizontal position and you can increase difficulty too. Does it not stimulate them to grow enough when you just isometricly hold it? 4. 19:36 15-30 reps seems a bit too much for strength or hypertrophy, even for smaller muscles, doesnt it?
Hey Peter, sure thing. 1. yes I train handstands and pushing exercises too. I train push and pull on the same days to save time 2. Dominik Sky's program makes an assumption that by putting in 3x3, you'll be strong enough by the next session to do 4x3, then 5x3. The program has you increase volume/intensity every session until you can't anymore, in which case you take a deload. Of course you can do a light session if your body isn't feeling it that day. And also, I would start week 1 with some buffer from failure - that way you can be confident that you'll be able to handle the increase in load/volume. This program does assume other things like having your recovery (sleep, diet) dialed in, and not having too many interfering exercises. 3. There is some carry over, but it's not as much as a compound movement like the pull-up. First, there's the issue of joint-angle specificity, which means you only get stronger at the range of motion that you train in. Front lever only trains a small range of angles (assuming we're talking isometrics), which is not specific to other pulling exercises. If you're talking about hypertrophy, there is even less carry over especially since front lever is usually trained in the 3-10 second range. Normal time under tension in a hypertrophy-focused exercise is around a minute (also, have you ever gotten a massive back pump from front lever? - probably not). Third, in the strength training community it's pretty well-accepted that isometrics by themselves are not as optimal for strength development as the regular concentric-eccentric movement. 4. First, 15-30 reps is as valid as 5-15 reps for hypertrophy no matter the size of the muscle - that's what the research seems to say. Second, smaller muscles are more likely to get injured from higher loads. That's why I recommend a higher rep range since there isn't a huge need to develop maximum strength in a small muscle like the wrist flexor for example. If you have a specific reason to train in a lower rep range and the injury risk isn't too much, then feel free.
There are more ways to reach FL. Or any other skill. The most important thing is to feel the right body activation and then you will be like oooooh so thats how it feels. For example adv tuck with bands for 30sec can alone build the strentgh for a FL hold. But only if you do it right. You must learn where are you at and then use the progressions which work for you. My friend was much weaker than me at pulling and he learned the good form FL before me with the help of bands.
Hi alxnd_r, you are correct that there's multiple ways to learn a skill! Everyone's different so what works for one person might not work for someone else. I do want to point out, however, that although there are multiple ways to learn a skill, some ways are inherently better than others, as they incorporate the principles of strength training more effectively. Also, congratulations to your friend on his front lever progress!
Amazing video brother. The point you got me is 11:35 and you are VERY VERY right about it. Also this is why when we train specific thing we get better on it, not because getting stronger only also getting used to it. I'm currently training for shoulder flag skill currently (similar to front lever but easier) and after like 1 week i started feeling my lats on the exercise (not because of tiredness). Also do you ever tried shoulder flag exercise ? I wanna hear your thoughts about it.
I'm glad that you found value in the video :) I have never tried the shoulder flag, so I can't comment much on it. It seems pretty stressful on the shoulders since you're literally bracing yourself against the pole. I'm not sure what kind of training would be most specific to the shoulder flag other than the shoulder flag itself and maybe some band-assisted holds.
@@Huange._. it is harder variation of dragon flag exercise which is lat and abs exercise. Dragon flag is almost same but easier version of shoulder flag, probably you heard of dragon flag exercise. People call it ultimate ab exercise.
I think I'm genetically gifted because I achieve Full Front Lever in 3 months training in a high bar (no low bar like parallels bar) with a frequency of 1 time per week of FL training, and other day of pull exercises (most of they pull-ups and they variants). You can see my progression of FL in my channel, I have a video. Nowadays (1,5 year since I started FL training), I train FL 2 times per week, one session is more static and presses training, and the other is full FL pull-ups. I have 1 rep of Full Front Lever Pull-up with good form and technic, and 4-5 reps of One Leg Front Lever Pull-ups. And of course, I train other day weighted pull exercises. (Pull-up - RM: 42,5 kg) I never tried max hold in FL because I focused more in form and technic, but I think I have in lower bar like 15-20 sec. If you want to see my video of my channel of my 3 months FL progression, I will be grateful.
@@sergio.calisthenics Damn i have the same stats in Weighted but FL still sucks (iam at straddle and a not horizontal full) but iam 10cm taller and 16kg heavier. Trained Fl for like ±4-5 months. Seems like many tall guys struggle even more with Fl than planvhe because the leverages are harder. No matter i will geth both anyways. Respect to you.
Best video about FL on YT. Bro, thank you for such brilliant material. Like and subscribe. I have a few questions: 1) Did I understand correctly that the examples of programs you showed include more exercises for other muscle groups (I mean that you removed all the exercises from the training day except for the front lever only for video). 2) How many seconds do you hold a progression before you move to the next step? 3) Do you have deload? I mean for example - 1 week of 50% your normal volume. How often do you use it? 4) 8:16 I can't understand, how you added 50% of the volume on FL exercises on week 2. Is it meaning your progress or on week 1 you didn't show your max? Or you have one week of easy training, one week hard? Thank you again 🤙
Hey Alexander, I appreciate the kind words. 1) Yes, you are correct. The programs do not include upper body push, legs, isolation/prehabilitation exercises, and balance work (handstands). They only focus on the main pulling movements that will be overloaded throughout the mesocycle. 2) Personally, I like the idea of doing 2 progressions at once. For example, if my working sets in the straddle front lever are 6-8 seconds, I will do most of my volume in the straddle front lever. But I will include some full front lever work - this can be lightly banded holds after my unassisted working sets, or a full day dedicated to high intensity, low volume sets (ie. 4 sets of 3 second holds). That way, once I feel ready to move to the next progression, I already have some proficiency in the new movement pattern. It doesn't have to be a big jump either. If I'm doing 75% of my volume in the straddle front lever and 25% in the full front lever, then I might change that to 50% straddle, 50% full. 3) Yes - right now I'm do 50% volume, 50% intensity, or as close as I can get to that. For my last mesocycle, I had to deload after 4 weeks of overloading. But I generally train as long as I can before taking the deload. There's no set time period. If my CNS is very fatigued, then I will deload. Also, if I have significant joint pain/weakness, even if my CNS is not tired, I will take a deload as well. 4) Like you said, I didn't train that hard on week 1, which allowed me to increase volume and intensity significantly from week 1 to 2. This is because it was my first time trying this workout program, so I didn't want to overdue it on my first week. However, if I repeat this specific workout program in the future, I can simply set my week 1 volume/intensity to be slightly more than the last mesocycle's week 1 volume/intensity, rather than pick an arbitrary number. Best wishes in your training :)
@@Huange._. thank you for details. I'm training FL for 3.5 months and maybe I did too many exercises and sets. Now I'll concentrate on 3 workouts per week - 2 times FL training (2 exercises, 3-4 sets) and 1 time weighted base (pull-ups, dips) 3-4 sets.
Sounds good! A small piece of advice - you don’t have to limit yourself to 3 or 4 sets. The goal is to increase volume. Use sets as a tool, don’t think of them as the end goal.
@@Huange._. hmm, okay, but what's better increase volume by increasing sets or reps? Now I picked progression I can hold for at least 5 seconds with perfect quality and my goal is 10 seconds.
@@alexfiz Both are important, but sets are generally easier to progress. For example, if you're doing 4 sets of 5 seconds, that's 20 seconds of volume. If you do one more set the following week, that's 25 seconds. Alternatively, if you do 1 more second per set, that's 24 seconds (you also get the benefit of training closer to failure which may produce extra adaptations).
This is a really good video, man. I agree with you a lot of what you have said. I appreciate the content by Chris Heria and FitnessFaqs but the progression tutorials are very basic and it's not easy to just to move a progression just as easily as they explain in the video. There's a lot more to it than that and it requires programming but they know that. It's a shame that they fail to share this info. If I was you, I would subscribe to Mantis Calisthenics as he posts programming content and I have found it very useful. He's been incredibly helpful to me and he would be worth your time too.
Thanks for the recommendation, I’ll check him out :) And to continue on your train of thought, I think there is good content out there on programming, whether it be from the big names or smaller creators, but this kind of content doesn’t get as many views. I feel like the algorithm recommends what people want to see, which is often the “quick fix” style of video
@@Huange._. Makes sense. I resonate a lot with the video especially with making a step forward but 2 steps back. A good example was when I started with weighted pull ups but I just couldn't feel my lats. I have some asymmetry in my pulling as I seem to shrug and pull my right lat more than my left. I have regressed to banded Pull ups and it sucks but I need to accumulate the volume and nail my technique before adding weight again. Watching your videos reaffirms me that it's the right decision. This calisthenics journey is going to be a long one.
@@Amo_1997 I feel you there with the regression and imbalances 😭But I know that these setbacks will make you stronger and more confident as you overcome them. I got golfer's elbow, tennis elbow, ulnar nerve snapping, & brachioradialis pain all in my first 1.5 years of training. They hit me hard mentally since calisthenics was my main passion in life. But now, having trained through these obstacles and knowing how to work around them, I can say that I am a better calisthenics athlete because of them.
@@Huange._. Yeah man - I completely relate to that too. It can be injury or not performing an movement like you would like and working around these things or trying to fix them. It requires a lot of patience and it's a mental game. Sometimes the obstacles can cause self doubt in your mind as to whether you think you can actually achieve the skill. I am speaking for myself here but I try to avoid those thoughts.
To be fair, fitnessfaqs makes money from selling amongst others a front lever program with sets and reps, so why would he be giving the program out for free on youtube?
Hi, can you give me a bit more context about your front lever training history (how long you've been training it, what worked and what hasn't, recent training progress/challenges)? And perhaps you already have some thoughts about why you're not making progress (injuries, training too many skills at once, etc)?
@@Huange._. hello, I unlocked straddle front lever last year June, I can hold it for about 5 sec clean form , no bent arm and correct scapula. I unlock straddle by just doing straddle negative and raise only . So I think I can unlock the full front by doing only negative (I don't train raise anymore ,because the park is remote) however , I have been training negative for almost a year. I would say the drop is pretty controlled, but still, I cannot do even 0.5sec full front lever my program now is two days a week they are the same 4 sets of negatives x3 times 3-4 sets of adv pull up ( I can touch the bar with further extended leg ) x 3-4 reps I am quite sure my form is ok, because I am a form nazi, I
@@Huange._. one more thing to add, The reason why I don't go for higher volume(3 days) cause I swim sometimes ( which use lost of lats too) so 3 days are way too tired for my back muscle to recover and I unlocked straddle with 2 workout days.
@@him9394123 From what I understand, you were able to unlock the 5s straddle front lever by training it 2x/wk mainly doing negatives. Also, you are a swimmer, so 2x/wk is probably the ideal frequency for you. 3 things I noticed that are "missing" from your program: 1. isometrics. Since you already can do the straddle front lever, why not train it? I think it would be very useful to accumulate volume in the straddle front lever isometric, since you can track your progress pretty objectively (ie. 20s of straddle FL in 1 session, and 25s the next). Another reason why isometrics are powerful is a phenomenon called joint-angle specificity, where you get strong in a certain range of motion simply by training that range of motion. In the case of the front lever, training the straddle front lever has a higher degree of joint-angle specificity to the full front lever than the front lever negative, in which the joint-angle is the same for only a split second. So that's why I'd recommend doing isometrics first in your workout, followed by negatives if that is still something you'd want to do. 2. progressive overload. Doing 4 sets of 3 negatives, 2 times per week might not be stimulating enough for you anymore. You probably need to add volume to subsequent training sessions to produce strength adaptations, such that you can increase intensity later on. 3. specificity. Just a small note, but front lever pull-ups are not very specific to the front lever. You can do them, but I wouldn't count on them to induce significant strength gains for the front lever.
@@Huange._. copy that , thank you so so much for the very detailed answer !!! I will add isometric hold, but 1, what is the optimal hold time? like 5-8 second? 2, should I hold straddle or full with band? thank you!
I don't get it... You don't need to be able to do pull ups to start working on the front lever, also you don't use dynamics to work on statics, this is proven by all the front lever gods. The only way to train the front lever is to do the front lever, that is any of the CLOSEST variation you can hold. Similarly to some people doing planche leans(trying to get up), you can do front lever leans. Then you also have the resistance band to use preferably only on the center of gravity. Obviously if you plan to do front lever pull ups you need to work on the closest variation but at some point normal pull ups are not worth more than a warm up.
You got the names wrong: Front Lever Press > Front Lever Pull since it's a pulling exercice. And Front Lever Pull-Up > Front Lever Row since it's horizontal pulling exercice.
This is the same as every other tutorial. What's the point in saying programming FOR the Front Lever when you can already do the front lever? By the time you are capable of doing a 10s Front LEver you have already figured out all the do and donts of the training and probably had all the injuries. For a moment I thought you were going to do something original and program to achieve the first front lever, ie all of the base work and steps to first achieve it. But, nope, this just starts from Front Lever capacity. In all honesty Chris Herias makes more sense because he at least starts from Tuck Lever!
Thanks for the feedback. You are correct that this video doesn't give a prescribed routine to go from tuck front lever to full front lever - that's exactly what I tried to avoid. If following Chris Heria's workouts allows you to achieve the front lever, then please do so.
My point is that you don't provide programming for achieving Front Lever at all....which makes the title pointless. You are starting from already being able to do Front Lever from 10s so your video isn't going to help anyone "achieve" the Front Lever. You should have said how to increase Front Lever. People who can't do Front Lever can't start their routines with Front Lever. They need much more basic programming.
@@MultiMyNickName Hmm... You seem to be saying that because I talked about a program designed for someone who can do a full front lever, that means people who are at a lower level (ie. tuck, half lay, etc.) can't benefit from it. My explanation of the first program should allow people to simply apply the same principles to the front lever progression that fits them best. I used straddle and full front lever as my example but I could just as easily talked about the advanced tuck and half lay. More importantly, I explained my reasoning for frequency, measuring/overloading volume, exercise selection, injury management, and balancing multiple pulling goals. This kind of information applies to all levels of calisthenics, not just for someone who holds a 10 second front lever. The information I give in the second program is meant for those who plateau in the front lever training due to a lack of bent-arm strength. And the third program is for someone who is not even ready to directly train the front lever. These 3 programs are representative of 3 processes that can improve the front lever: specificity, bent-arm strength, and general conditioning. Can you give me an example of what "programming for achieving the front lever" looks like for you?
@@Huange._. What im saying is you presented the title and your complaints of others based around a lack of basic programming and then presented a lack of basic programming. This will not stop anyone getting Golfers Elbow or the myriad of shoulder injuries which occur trying to achieve Lever for the first time. These are your words, not mine. By the time you have reached Front Lever you have already gone through all the injuries by trying to advance without basics. This video doesn't actually do anything different, in fact you are less likely yo get an injury following Herias as a beginner than attempting this. You say "This is why you cant do Front Lever" but instead of answering the question, you start the tutorial from actually being able to do Front Lever from 10s? Its a very mislabeled video is my point, it wont help anyone DO front Lever initially and it certainly doesn't tell anyone why they cant, you literally started from being able to do and then how to strengthen it. If you are going to point out the flaws in other peoples videos, please at least try to correctly present your own, thats all im saying. This video is a waste of time for anyone trying to learn Front Lever.
@@Huange._. What programming would be, Pull Ups, Weighted Pullups, Ring Australians, Scapular Raises (tucked), Tuck Holds, Dead Hangs, L Sits, everything you need to develop basic scapular strength and straight arm strength. Theres months of this before you ever achieve even an Advanced Tuck Lever. DOnt get me wrong I am not criticizing what you have done, only how you have labelled it, this is an advanced tutorial not basic. The prevention of injury comes from spending the right time doing the basic strength work before attempting the Lever itself.
There were definitely some things I didn’t cover in detail, such as how to train the front lever during a deload, how long to stick to each program, etc. Feel free to ask questions or provide advice in the comments. Also, I want to say again that I didn’t make this video to throw shade at all the calisthenics influencers out there. Just wanted to use them as an example to make an argument :)
how many sets of assisted front lever do you do on program 1 on Monday?
@@uly3213 During the mesocycle I shared, I did 2x20-30s heavy band - this wasn't a strength stimulus but for technique.
@@Huange._. okay thank you for your answer i also wana ask you what was your starting rep range for the front lever presses and pull ups?
@@uly3213 My first presses ever were with a regression kinda similar to the straddle half lay, except the soles of the feet touch each other. If you wanna go even further back then maybe inverted deadlifts. Maybe for a couple reps I dunno. For pull-ups I started with maybe 10-15.
@@Huange._.thank you and when do you feel you have to add weight to the pull/chin ups.
Legend! I'm 10 years in strength coaching and have applied the principles of that field to calisthenics clients for a few years now - and you absolutely nailed the principle based approach that works. From a professional stand point, this is the best guide on programming for a front lever i've seen on RUclips - and is much more useful than endless video's on variations of the Front Lever. The best part - the blessing you gave at the end! Grace and Peace to you too brother 🙌
Wow hearing that from you means a lot! Thank you for the kind words and best wishes
6:30 6:30 what you are missing are front lever pull ups,front lever chin ups,front lever raises and negatives,this helped me the most to progress from 1 legged to full front 5 sec in 3 weeks while being stalled at 1 leg for 3 months due to not overloading and progressing,while programming basic fundamental like scapula raise and scapular lowering negatives...welcome 💯🐐❤️🤩🥳 6:30
Wow I think that this is the most specified and detailed video of pure calisthenics content I’ve ever crossed on this platform. The fact that this program is actually free is mind blowing to me!!!
Thank you so much man definitely earned a sub❤️
thanks!
I just wanted to say thank you for all this valuable information, I did the mistake of only training for the FL without training my pulling strenght, for beginners that is not very intuitive but we are so lucky to have people like you!
Keep up the good job!
Thank you for the comment and best wishes in your training :)
Getting the awareness of the full front lever position and gaining the muscular strenght for it are two separate topics.
I went from a 3sfull front lever to a 10s full front lever without training it for months, just by developing muscle in the lats and middle back with weighted pull ups and cable rows.
That's one of the best front lever tutorial video I have watched so far. I am seriously lacking in progres in front lever and i have suspicion on why is that and you cnofirmed it. I am pretty sure i will have to work on bent arm strength and writing down my progress to track it better. Thank you for sharing your knowledge.
thank you for the kind words! I'm glad you found some takeaways for your training. Best wishes!
That was a great explaination, I think programing is what beginner calisthenics athlete lack the most. Everyone is on a rush to start doing the skill and forgot how to progress properly. Thank u for sharing the cause of your elbow injury, I will be careful next time while doing negative FL. thank u for this amazing video, and keep up with the content.
Great point on the importance of programming for sustainable and long-term progress! Thank you for the kind works and best wishes in your training
Didn't know people like you existed on the internet. Good job on explaining the programs and I think that you made it clear enough so people can understand you.
:)
21:31 after hearing it all,very well covered ,also made my points almost negligible,explained it and gave some great advice at end about injury and failure training,overtraining,burning out and not enough recovery,while training to much volume or intensity makes no progress,less is more,and intensity over volume on a ballance£ ,recoverable is what makes sense
Thank you for your explanation and sharing,as i watch so many videos which still very confusing
glad it helped!
That was really helpful and I liked the calm music, keep it up
Ty 🙏 🙂
Interesting myprogram
Is 2x push (Handstand, planch focus) and 2x pull (muscle up ,pull up and front lever ) per week , so 4x all together. After 4-5week i do a deload week .
nice!
What is the best exercise to do before the full front lever ? straddle, half flay, one leg, light banded
whatever you enjoy the most or whatever you're best at. Just be consistent so you can track your progress with whatever progression you choose
I was afraid you wouldn't mention something about the risk injury and elbow problems but you did at the end of the video :) I learned so much and took notes! One of the best videos about not only learning a skill but working out in general! Amazing work!!!!
wow thanks for the feedback :) Glad you found the video useful!
Awesome vid brother, keep it up!
thank you
i cant believe how much Value you gave in this video thank you so much value!
🙂👍
thanks for the tips I definitely need to add some specific front lever work. My 1RM is 130 pounds at 160BW and i cant front lever
that's a solid pull-up! best wishes
thank you for the metronome tip king
glad it helped!
hi
I think attempt Fl holds can increase lats strength
yes, you’re correct. In the video I believe I said that it doesn’t increase lat strength, because it’s not as effective as alternatives such as weighted pull-ups. But yeah my statement wasn’t true in hindsight
Most people train calisthenics for the sake of training calisthenics, which is totally fine. I've come to calisthenics as a way to heal tendon pain and become more resilient for the activities I love. Static hold between 30-60 seconds are great for tendon health, which is what I've been doing. I've had elbow pain for years and I've found that gaining strength to progress through dead hangs, to active hangs, to hanging L-sits to tuck front lever has strengthened my elbows. I am not progressing for the sake of progressing, I am progressing when I max out the 60s for multiple sets and it becomes inconvenient to do more time in those holds. The focus is simply hard work in the 30-60s time frame rather than moving on to the next progression. This shift in focus leads to slower progress than specifically focusing on strength skills, but I find it healing to the joints and stimulating to the muscles
It’s awesome that you found something that works for you. I agree that 30-60 second sets can be quite useful for rehab and prehab. The main drawback like you mentioned is the lack of specificity toward the harder progressions.
@@Huange._. I concede that higher hold times transfer less directly to shorter intensity holds, but has in weightlifting/powerlifting, athletes could go through phases in training where they build capacity through longer holds and more reps building muscle size and tendon strength, and then peak at a later point. It's base building and peak building. I believe a lot of calisthenics athletes spend far too much time peaking without realizing it and would be better off base building more of the time. You addressed that somewhat with your pull-up program, but as it still causes you tendon issues, I am unconvinced its maximally helping you out, as your tendon strength seems to be your limiting factor, not your musclcular strength
Also increasing volume only is smart and makes sense if you want to gain endurance and improve technique,for recovery and compensation aka growth is not the best also one set to failure to gain strength ,meanwhile training 60-80% intensity close to failure along with general fundamentals and basics for the rest days to gain recovery ability 8:22
an absolute banger of a video,currently sitting with a wack 2-3 seconds FL hold with clean form (I think),hopefully ill get to 10s
Ty and best wishes in your training!
I've been training for the front lever for almost two years now and the journey was quite interesting.
The first mistake was that at the beginning I used to spam one arm chinup progressions and front lever progressions back to back, had one "rest" day between each session on which I ran 10k runs (or more) with a solid pace, no deloads no real programming. Surprisingly I managed to achieve the one arm chinup within a bit less than a year but no noteworthy progress with the front lever. After that my goals varied a bit, I realized that it was too much, so I at least made 2 separate workouts, one for OACU and another for the front lever. Still too much volume and intensity but at least a bit more manageable.
The most frustrating part about the FL training was that not only could I not see the progress, it felt absolutely impossible to do progressions beyond the adv tuck. It wasn't like when you try to lift a heavy weight and it budges a bit or you move it slightly, this felt like trying to push away a bus that's racing at you. My performance was utterly pathetic even on straddle halflays. I stopped brute forcing it and thought about it seriously and my only conclusion was that I wasn't engaging my muscles properly, I kinda just thought about the position I want to be in and try to get myself there, so I had to master some cues. Long story short after some experimenting with body awareness I went from not being able to do halflays to an almost 8 sec full front lever within ~2 months, not perfect form but most people would def count it valid no doubt.
And... then I got sick, I had to take a few breaks and there I was again, almost back at square one, barely able to do a straddle halflay for a few sec on a good day. Changed my program significantly (won't detail it as it's already detailed enough so far) and I fixed my form, and most importantly, found even better cues. It again rocketed my progress and I can now confidently and consistently hold a halflay for at least 5 sec at any time of the day with better form than in my previous prime. It's still questionable whether my full fl can even be counted currently with the hold duration, but the form is definitely better than previously so I'm still happy.
All in all, aside from managing the volume properly, using the right physical cues helped me massively in my journey and I doubt I'd have succeeded anytime soon (if at all ever) without them, so after all of the technical details have been optimized (progressions volume etc.) and there is still minimal progress I'd advise people to seriously contemplate the cues they use while in the position, they might very well be improper.
wow, it sounds like you came a long way to get to where you are now! Your experience sounds pretty relatable to me lol. Congratulations on the progress and best wishes!
You should just foccus on one first.
Weighted pull ups should be your main strength developer, increasing the pulling muscle strenght is what makes both easier.
Could u maybe show me your fl workout please? My best attempt was the advc. one leg for 5-7 sec. but I didnt progress ever since and am very frustrated, thats why i am gonna start to Work on increasing my pull Up number. But i am still mit Sure If it's gonna work
Just a question with the lat activation. So 200 pounds of tensile force. And you do weighted pull ups to come back stronger for the front lever to have better holds and like stronger overall front lever whether which progression ur on like full, straddle, etc.
Neural efficiency = How good you're firing your lats at being in the front lever position and using your muscles to contract 200 tensiles of force and end of program its 240 tensiles of force but you possibly plateau or you avoid plateauing so you go back to weighted pull ups to improve the strength of the lats so when you come back to your skill cycle of improving your front lever is to come back with "stronger" lats. So then your next program you would start at the beginning with 240 tensiles of force and end with 270 tensiles of force. Then you go back to weighted pull ups for strengthen it more so you can contract more tensiles of force for your next upcoming skill cycle.
My question is, can this be applied to the handstand push up/planche and overhead press, dip?
I know handstand is very skillful and technical but when we're talking about raw shoulder strength, refael paz also recommended the foundation of strength to be overhead press instead of pike push up because with pike push up sometimes you can lean a bit forward or not lean as much and you have to measure the box and the angle of when you push. He said it's unreliable because it can't be objectively measured and it's a hassle. ruclips.net/video/OPznEje5rD4/видео.html for reference.
I'm asking if the best way to train planche and handstand push up is get stronger shoulders, pecs (weighted dips) to exert more contractile force. This is what dominik sky alway's preaches by getting stronger with weighted pull ups, dips, military press, and all that THEN practicing the skill so you have enough of a stronger base.
I just want to understand something because I believe pike push ups is not even a good "strength" building exercise it's just specific to the handstand push up but doesn't build as much strength I think. It got me confused a bit.
Example: Handstand Push Up
I can hold handstand for 45-1min, good balance.
Week 1) my handstand push up I can contract 200 tensiles of force. 3 solid full rom reps.
Week 4) my handstand push up I can contract 220 tensiles of force. 5 solid full rom reps.
This cycle was to be EFFICIENT with the handstand push up and neurally use everything I can and I adapt I guess.
THEN for my next cycle: Get stronger military press to get more strength for handstand push up.
Next cycle: I come back with stronger military press, I put it away because it is too fatiguing and leave that for some other cycle and now I do skill cycle BUT now.
Week 1) my handstand push up I can contract 230 tensiles of force. 6 solid full rom reps
Week 4) my handstand push up I can contract 260 tensiles of force. 8 solid full rom reps
these are just examples the numbers arent exactly accurate but you know what I mean. Can this be applied to nearly all calisthenics strength skills? Is this why dominik sky preaches getting very very strong at weighted before attempting skills? So you have a shit ton of strength and your tensiles of force will be through the roof. I don't know
Love your videos thanks for everything, keep up the good work I enjoyed this video! Thank you
"What can't be measured, cant be progressed efficiently."
Strength = neural efficiency x cross-sectional area of the muscle.
thanks for the comment and I’ll get to this soon
Yes, getting a stronger overhead press will help with planche. As for why, compound movements in general are pretty good at developing strength through a full range of motion in the main movers of calisthenics skills (lats, front delts). Going back to overhead press/planche, it is important to train both, but 1 will usually be a higher priority than the other. Pike push-up is not very optimal because the strength curve isn't constant (heavier at bottom), but I do know some respectable coaches who use weighted pike push-ups (saturnomovement, sthenics, maybe king of weighted). wall HSPU and overhead press are both pretty good in my opinion. Although sometimes it makes more sense to use one over the other. In my case I'm focusing on wall HSPU right now.
So how I got the front lever was not really focusing on it and just building the strength for it. At first, it was my main focus during back days (the usual FL progressions started from tucked) and I couldn’t progress beyond adv tucked.
So instead, I just started doing weighted pull-ups and BB rows while working on straight arm strength. At the end of every workout (even leg days), I would do AMRAP negatives.
Eventually after about 8-9 months, I was able to get a full 5-6 second FL and eventually got to 10 seconds a few months later.
congrats on the progress, and thanks for sharing!
Helpful and friendly. I appreciate you sir🫡
🫡
Really solid tips bro. I especially loved what you said about the calisthenics community as they dont provide enough info about front lever only the exercises to do. Everything from ones strength, musculature, arm length, trunk size (bodyfat) etc effects front lever.
Great vid bro 💯
Glad you found it helpful! I was definitely frustrated with the “tutorials” that rinse and repeat information from previous tutorials simply by showing the same exercises but performed by a different person. And yes, front lever like every other strength exercise is a highly individual skill when it comes to progression speed.
Tell me something about the calisthenics diet should I bulk cut or maintain 😢 I am confused .I am 65.9kg 169cm.I can do 16 pull ups in a row, I am 12.9% body fat .
I don’t have a strong stance on this. Your body composition seems pretty good so it’s up to you whether to gain or lose weight. Generally I bulk/cut for 1-2 months and maintain that weight for however long seems reasonable.
This was a great video honest well thought out and very informative grace and peace brother God bless
thanks!
@@Huange._. you are welcome brother
damn that review of his programm was absolutely brutal 🤣
ya I was pretty harsh. I think his stuff in general is not bad tbh
Thank you i will use this
great!
I do 30 mucelup, 25 L site pull up, and dragon flag. Is this enough to do full front lever, knowing that I have seen serious results without doing front lever stability or mobility exercises?
you're good to star training it for sure, you might not get it for free since you need specific training to get it
Have you seen Dr. Yaad's video on front level programming? What are your thoughts on it if so
I think it's pretty good
I really liked the video and the information but I still don’t understand how to fit this in the bigger picture, I mean this is fully focused on the front lever, but I’m not so sure how to integrate this in a more complete program where you’re also going after let’s say, leg development by doing for example squats with weights or pistol squats, and the planche for example. What if I like to do deadlifts? Does it mean that I have to sacrifice the deadlift of i want to achieve the front lever or viceversa? Thanks again
front lever and leg training don’t really conflict, besides the CNS fatigue and changing the leverage (due to bigger legs), so you can probably program them similarly to a standard upper lower type split. planche and front lever aren’t very systemically fatiguing so you can train them on the same day, maybe doing antagonistic sets with maybe 2-3 minutes of rest between. For deadlifts, I would say pick between the front lever and deadlift - progress 1 and maintain the other. then switch after a while.
@@Huange._. thank you man, I’m just doing now a 5/3/1 routine with frequency 2 and I have introduce progressions for the front lever 1 day a week, but not seeing any progress at all and I was wondering. I’m probably trying to do too many things
@@sezo3820 FL 1x/wk can lead to progress but not ideal. It sounds like fl isn't your main goal right now, so maybe you are trying to do too many things.
amazing tutorial mate. Straight and helpful
glad it helped :)
GREAT DESCRIPTION 🤝
🤝
What do you think about Dr Yaad's free front lever program on RUclips?
I watched his video - it's pretty good. The front lever program is kinda general, so I'm assuming he would like for the user to customize it to meet their own needs and add accessory exercises manually.
There are some things I'm not super enthused about, such as the predetermined sets/reps/deload. But overall, it's a pretty solid framework I suppose. I'd have to try out the program to see for myself how effective it is, but I'm not a big fan of following pre-made programs so I probably won't.
Bros this is tooo underrated whyyy 😢
:)
I have a question of someone can answer this, with skill training, do you have to get rid of other skills and training? Ex. Would you have to stop Planche training to focus on Front lever, along with regular training the push movement basics needed for push skills? If anyone would let me know it would be a massive help!
this is a pretty good video by sthenics on this topic
ruclips.net/video/86kNfSyWgXQ/видео.html
Really informative. I’ve been training calisthenics for 8 months. Should I learn the front lever or planche first? Max pull ups I can do 12-15, dips I can do 15-20, push ups I can do around 25-30. Really just depends on my sleep and food
it's really up to you. You can train one or both. Just make sure to take it one step at a time. Don't rush the progressions, and don't neglect your basics either
Man you just gained a sub! Awesome, i say for real that's one of the most knowledgeable and complete front lever tutorial on youtube right now! simple and straight to the important points, and realistic! I love it, and i agree with 100% im doing something similar as your workouts examples.. that's good! i really hope you keep these videos coming, with other calisthenics intermidieate and advanced exercises, examples: hspu, human flag, one arm pull up, planche etc. Keep it up the good work man, congratulations you deserve WAY more subs! greetings from Brazil.
I’m glad you found it helpful Iago 🙂 Thank you for your kind words and I wish you the best in your training. I’ll keep your request in mind for my future videos as well.
Brother please Make video
on Front Lever Progression with Resistance Bands
It will be very helpful ❤️
I'll keep it in mind
how do you balance calisthenics with a full body hypertrophy driven split in the gym?
you train calisthenics exercises in the hypertrophy rep range, or you do the skills-related stuff first and then the gym stuff after. It can be a bit difficult to balance the two, since hypertrophy can be fatiguing and strength isn't best displayed when fatigued. Just make sure you're recovering well between workouts and start conservative before ramping up volume/intensity
thank you man also thanks for the video very high quality @@Huange._.
My goal is mater front lever and planche but There is really little information on the network on how to make program for calisthenics skills😢
I agree that information is limited or difficult to curate. Luckily the situation has been getting better recently in my opinion.
There's lots of podcasts, books, etc out there that you can find value from. Also, since calisthenics is a strength training sport, learning from other disciplines such as powerlifting may be useful.
on your program for weighted pullup you mention you increase weight by 5-10 lbs every week, what do you do if you cant add weight or are plateaued at a given rep max?
That’s a good question. I designed this program such that on the first week, you should be starting with a weight that is well within your means. Increase by 10 pounds if it felt easy, 5 if it felt hard. Reps should be constant from week to week at 8 reps per set. If it feels hard to progress, then smaller weight increments might be necessary. If you pleateau even then, a deload might be in order, followed by the same program or a different program.
On the monday and friday you train the 2nd workout which mostly focus on weighted pull ups, is that all you do for the whole workout or do you do other exercises aswell
I’d probably add another compound movement like rows, and maybe some accessory work or isolations
@@Huange._. yep ok thanks you and would you also train any pushing movement like weighted dips or HSPU work on the same day?
@@Natho10474 personally, yes - I train upper body push and pull on the same day in order to save time
@@Huange._. sorry for the amount of questions but how many training sessions a week do you do, and if you don't mind me asking your typical split?
@@Natho10474 right now 5x/wk. 3x/wk upper body strength. 2x/wk handstands on parallettes, compression, and cardio. Ideally it would be 6x/wk and HS would be a higher frequency but I'm a bit busy so this is what I'm doing now.
Thank you very much man!
glad it helped!
Did you fixe ulnar nerve snapping?
it never went away but it's manageable
Is there a carry over for front lever if your a rock climbing and weighted pull ups ? Someone at the rock climbing place can front lever and one arm pull up without training
There is some carry-over but it depends. I saw your reply on Geek Climber's video, and just because one rock climber learned the FL easily, doesn't mean the same for Geek Climber. There's a ton of factors that affect how easy this skill is, like anthropometry/genetics. In his case, I also think Geek Climber can learn the front lever if he tries really hard for a long time, but it would take sacrifices that he doesn't really wanna make. He has a full-time job and a wife and kid. He also doesn't want to gain weight in the upper body which he believes would help him in the front lever. And lastly, rock climbing is mostly vertical bent-arm pulling sport, whereas the front lever is horizontal straight-arm pulling. Even though there's some carry-over, there's still a sizeable specificity gap between the two.
@@Huange._. thanks for your feedback . What do you think about doing weighted pull up I weigh 200lbs being 5 ft 11 and I can only do the tuck front lever . How many pounds weighted pull up should I do to see progression fast if I weigh 200lbs?
Cheers
Brandon.
@@BreakingJJC There's no set number to be honest. It could be 50% or 75% bodyweight for all I know. Frinksmovement made a video about the correlation between % bodyweight pull-up 1RM and front lever if you're interested.
Also, something that may help is to lose some weight. I learned the front lever at 162 pounds, 5 ft 10. Not sure about your body composition so take this with a grain of salt.
@@Huange._. strange now I weigh 182lbs and I can advance tuck front lever . I got my weighted pull up to 3 sets of 35lbs for 5 reps crazy losing weight help a little
@@BreakingJJC congrats on the weight loss and progress! Yup it's crazy how weight changes over time in calisthenics. I was 162 pounds 2 years ago, went up to 173 three months ago, and I'm 162 pounds again now.
Hello from Greece
Just a simple detail how Muscle Ups Front Lever Clean n jerk help most of us in life?
Probably not super helpful for life in general but they can help with confidence, accident-related injury prevention, and daily tasks involving weights
@@Huange._. My words isn't to blame your video first i love training weights and bodyweight
Second i can't do muscle ups front lever skin the cat pistol squats
So people like me don't be sad cause it's ok we can't do simple but important exercises like pull ups push ups dips lunges and it's fine
Heya fam, saw u mention golfers elbow at the start of the video. Hows the condition now, did u manage to treat it? If so, what were some of the things you did that helped the most? I myself got golfers from weighted OAP and have yet to fully recover from it. Great video by the way keep it up!
Hi, thanks for the kind words, and sorry to hear about your injury. Hope you get well soon!
I'd say I recovered from the injury. I'm currently making a video about injuries (hopefully out in a week or so) that might help w/ your question, but here's a short rundown of what helped for me: rehabilitating the affected area with low intensity, high volume isolations, removing/replacing aggravating exercises, training at lower intensities, learning how to program for strength training and fatigue management.
everything running threw my mind finally someone said it
glad to hear it :)
Great video
:)
When I'm coming to straddle half lay or full straddle progression of front lever in cannot fully extend my legs.....my leg stays little piked
Can you explain why it's happening
hey Avirup, to me it seems like it could be a mobility/technique or strength issue. Try doing a straddle half lay or straddle FL with a heavy band, and see if you can do it with clean hip positioning. if not, then it’s probably a mobility issue. Otherwise, the piking of the hips might be a compensation to make the front lever easier.
for straddle mobility I usually do hollow body holds with legs straddled.
I don’t know your situation perfectly so take this with a grain of salt. There could be another possible cause but this is what seems likely to me.
Did general front lever work indirectly improve your other dynamic pulling like muscle ups oaps?
I’d say it helped with muscle ups a bit but for one arm pulls I don’t train them so I can’t say
@@Huange._. I saw your handstand video congratz getting the balance part now my advice to your is to still countless of times use the wall to futher develope balance elevation shoulder trapezius push strength
amazing video good job man
Ty bro 🥹
HI what do you train on the days between front lever training?
are you still on this program?
Handstands, mobility, v-sit, prehabilitation.
I ran this program for a month but got a lower back injury and eventually a rotator cuff injury. So I had to modify the program to work around the injuries. Right now I’m doing a similar 3x/week upper body split. 2x weighted pulls and tuck front lever rows. 1x front lever combos.
I am also wondering can I unlock the FL with training legs?
people have done it but it’ll be harder due to heavier legs and also splitting your body’s resources between upper and lower body training
@@Huange._. I have skipped legs day for a year , so the proportion of my upper body and lower body is a nightmare now 😂
Damn I wish I could unlock it soon, and start to train leg again
Thanks. This was great.
👍
What about rest between sets?
3-6 min is pretty standard for strength
Hey man great vid and info over all, I wanted to ask something a bit unrelated to the topic, what's the pull-up you are using in the footage? is it able to support muscles up in terms of height or stability?
the pull-up bar is called the KT pull-up bar. The height is adjustable even for 6ft+ tall people, and it’s not super stable if you’re doing explosive stuff like muscle ups.
@@Huange._. appreciate the fast response man!
awesome stuff. Thank you.
ty 🙏
Thank you so much for this information, i am going to use it to the fullest even though i am not genetically gifted. Because of you i might have just cracked the code for me to do the front lever i have been trying for months. I hope you strive towards great heights in what your doing 😊
glad you found it useful and best wishes in your training 👍
How much rest between sets?
maybe 3-6 minutes depending on how hard the set was
Hello i learned the 10 sec front lever in 4 Months. Now i have slight burning sensation inside my elbows. Should i stop my front lever/pull up workout to recover or can i still workout? I don t want to loose my progress. How do you prevent elbow injury?
Congrats on the 10s front lever. Some things that may help (take it with a grain of salt):
- take a deload (50% volume, 50% intensity for 1 week)
- remove aggravating exercises from your routine (anything that makes the pain worse). Or you could change the intensity/technique to make it less painful.
- add prehabilitation exercises to your routine (ie. wrist curls, hanging). These should be done at a relatively low difficulty but for higher volume. At the beginning/end of workout.
@@Huange._. Thanks for the fast advice
It is generally better to book an appointment with a professional (physical therapist, doctor in medicine), when you have issues with your body, than it is to take advice from strangers.
Why you don't train the hard Part on friday?
By "hard," I meant high intensity/difficulty. An example of this is full front lever versus straddle front lever. Full front lever is "harder" than straddle. Since my body is most optimally recovered on Monday, it makes sense to train the hardest progression on Monday. But on Friday, I have the most rest time out of all of the workout sessions. That's why it makes sense to do a lot of volume on Friday.
Ultimately, this is not a definitive guide on when to train high and low intensity. I just wanted to give an example of periodizing training within a week.
Brother thanks for help i hope I can achieve it now 🙏
I'm glad you found this helpful :) Thank you for asking me to make this video - I probably wouldn't have done so otherwise.
@@Huange._. no problem brother, hope you're channel grows bigger 💪 wish you the best my bro
And also now I need to get my villain arc ongoing cuz winter will be over soon 😈🔱 time to feed the demon back
I appreciate that Tsb ts! And wishing the best for you and your goals :)
🙏
Amazing video and very valuable informations, thanks man!
i have a few questions, if you could answer id be very grateful, it would help me :) (even more than this video already does)
1. when you train with these programs, do you train other movements, for exaple pushing, or you do only these exercises? and if yes when do you train them
2. if we use dominik sky s program for example, how often do we increase volume, for example from 3X3 to 4X3, is there a specific goal like every week or every training or does it depends on how you feel maybe
3. why do you think strength from front lever does not carry over to pulling training, you are using same pulling muscles to hold your whole body in horizontal position and you can increase difficulty too. Does it not stimulate them to grow enough when you just isometricly hold it?
4. 19:36 15-30 reps seems a bit too much for strength or hypertrophy, even for smaller muscles, doesnt it?
Hey Peter, sure thing.
1. yes I train handstands and pushing exercises too. I train push and pull on the same days to save time
2. Dominik Sky's program makes an assumption that by putting in 3x3, you'll be strong enough by the next session to do 4x3, then 5x3. The program has you increase volume/intensity every session until you can't anymore, in which case you take a deload. Of course you can do a light session if your body isn't feeling it that day. And also, I would start week 1 with some buffer from failure - that way you can be confident that you'll be able to handle the increase in load/volume. This program does assume other things like having your recovery (sleep, diet) dialed in, and not having too many interfering exercises.
3. There is some carry over, but it's not as much as a compound movement like the pull-up. First, there's the issue of joint-angle specificity, which means you only get stronger at the range of motion that you train in. Front lever only trains a small range of angles (assuming we're talking isometrics), which is not specific to other pulling exercises. If you're talking about hypertrophy, there is even less carry over especially since front lever is usually trained in the 3-10 second range. Normal time under tension in a hypertrophy-focused exercise is around a minute (also, have you ever gotten a massive back pump from front lever? - probably not). Third, in the strength training community it's pretty well-accepted that isometrics by themselves are not as optimal for strength development as the regular concentric-eccentric movement.
4. First, 15-30 reps is as valid as 5-15 reps for hypertrophy no matter the size of the muscle - that's what the research seems to say. Second, smaller muscles are more likely to get injured from higher loads. That's why I recommend a higher rep range since there isn't a huge need to develop maximum strength in a small muscle like the wrist flexor for example. If you have a specific reason to train in a lower rep range and the injury risk isn't too much, then feel free.
@@Huange._. thank you!
There are more ways to reach FL. Or any other skill. The most important thing is to feel the right body activation and then you will be like oooooh so thats how it feels. For example adv tuck with bands for 30sec can alone build the strentgh for a FL hold. But only if you do it right. You must learn where are you at and then use the progressions which work for you. My friend was much weaker than me at pulling and he learned the good form FL before me with the help of bands.
Hi alxnd_r, you are correct that there's multiple ways to learn a skill! Everyone's different so what works for one person might not work for someone else. I do want to point out, however, that although there are multiple ways to learn a skill, some ways are inherently better than others, as they incorporate the principles of strength training more effectively. Also, congratulations to your friend on his front lever progress!
Good video.
ty 🙏
Amazing video brother. The point you got me is 11:35 and you are VERY VERY right about it. Also this is why when we train specific thing we get better on it, not because getting stronger only also getting used to it. I'm currently training for shoulder flag skill currently (similar to front lever but easier) and after like 1 week i started feeling my lats on the exercise (not because of tiredness). Also do you ever tried shoulder flag exercise ? I wanna hear your thoughts about it.
I'm glad that you found value in the video :) I have never tried the shoulder flag, so I can't comment much on it. It seems pretty stressful on the shoulders since you're literally bracing yourself against the pole. I'm not sure what kind of training would be most specific to the shoulder flag other than the shoulder flag itself and maybe some band-assisted holds.
@@Huange._. it is harder variation of dragon flag exercise which is lat and abs exercise. Dragon flag is almost same but easier version of shoulder flag, probably you heard of dragon flag exercise. People call it ultimate ab exercise.
Bro i really like the video but how come the image quality is so poor with a ZV-E10? Are you raising the ISO too much or?
haha thank you, I made this video before I got the zv e10. Most of it was filmed on a 100 dollar camcorder and my iphone 7 front camera
ohhh sorry bro @@Huange._.
I think I'm genetically gifted because I achieve Full Front Lever in 3 months training in a high bar (no low bar like parallels bar) with a frequency of 1 time per week of FL training, and other day of pull exercises (most of they pull-ups and they variants). You can see my progression of FL in my channel, I have a video.
Nowadays (1,5 year since I started FL training), I train FL 2 times per week, one session is more static and presses training, and the other is full FL pull-ups. I have 1 rep of Full Front Lever Pull-up with good form and technic, and 4-5 reps of One Leg Front Lever Pull-ups. And of course, I train other day weighted pull exercises. (Pull-up - RM: 42,5 kg)
I never tried max hold in FL because I focused more in form and technic, but I think I have in lower bar like 15-20 sec.
If you want to see my video of my channel of my 3 months FL progression, I will be grateful.
That's cool to hear. I think you're gifted as well but of course you worked hard for it too! I saw your video and it was good. Keep it up :)
@@Huange._. yes, I trained hard to achieved it and the most important, the constancy and discipline! Thanks for watching my video🙏🏼
How tall and heavy are you?
@@maaaxxoo 168 cm and ±60 kg
@@sergio.calisthenics Damn i have the same stats in Weighted but FL still sucks (iam at straddle and a not horizontal full) but iam 10cm taller and 16kg heavier. Trained Fl for like ±4-5 months. Seems like many tall guys struggle even more with Fl than planvhe because the leverages are harder. No matter i will geth both anyways. Respect to you.
Great advices!
Thanks!
i wish i had a better bar to train for this
real
Best video about FL on YT. Bro, thank you for such brilliant material. Like and subscribe. I have a few questions:
1) Did I understand correctly that the examples of programs you showed include more exercises for other muscle groups (I mean that you removed all the exercises from the training day except for the front lever only for video).
2) How many seconds do you hold a progression before you move to the next step?
3) Do you have deload? I mean for example - 1 week of 50% your normal volume. How often do you use it?
4) 8:16 I can't understand, how you added 50% of the volume on FL exercises on week 2. Is it meaning your progress or on week 1 you didn't show your max? Or you have one week of easy training, one week hard?
Thank you again 🤙
Hey Alexander, I appreciate the kind words.
1) Yes, you are correct. The programs do not include upper body push, legs, isolation/prehabilitation exercises, and balance work (handstands). They only focus on the main pulling movements that will be overloaded throughout the mesocycle.
2) Personally, I like the idea of doing 2 progressions at once. For example, if my working sets in the straddle front lever are 6-8 seconds, I will do most of my volume in the straddle front lever. But I will include some full front lever work - this can be lightly banded holds after my unassisted working sets, or a full day dedicated to high intensity, low volume sets (ie. 4 sets of 3 second holds). That way, once I feel ready to move to the next progression, I already have some proficiency in the new movement pattern. It doesn't have to be a big jump either. If I'm doing 75% of my volume in the straddle front lever and 25% in the full front lever, then I might change that to 50% straddle, 50% full.
3) Yes - right now I'm do 50% volume, 50% intensity, or as close as I can get to that. For my last mesocycle, I had to deload after 4 weeks of overloading. But I generally train as long as I can before taking the deload. There's no set time period. If my CNS is very fatigued, then I will deload. Also, if I have significant joint pain/weakness, even if my CNS is not tired, I will take a deload as well.
4) Like you said, I didn't train that hard on week 1, which allowed me to increase volume and intensity significantly from week 1 to 2. This is because it was my first time trying this workout program, so I didn't want to overdue it on my first week. However, if I repeat this specific workout program in the future, I can simply set my week 1 volume/intensity to be slightly more than the last mesocycle's week 1 volume/intensity, rather than pick an arbitrary number.
Best wishes in your training :)
@@Huange._. thank you for details. I'm training FL for 3.5 months and maybe I did too many exercises and sets. Now I'll concentrate on 3 workouts per week - 2 times FL training (2 exercises, 3-4 sets) and 1 time weighted base (pull-ups, dips) 3-4 sets.
Sounds good! A small piece of advice - you don’t have to limit yourself to 3 or 4 sets. The goal is to increase volume. Use sets as a tool, don’t think of them as the end goal.
@@Huange._. hmm, okay, but what's better increase volume by increasing sets or reps? Now I picked progression I can hold for at least 5 seconds with perfect quality and my goal is 10 seconds.
@@alexfiz Both are important, but sets are generally easier to progress.
For example, if you're doing 4 sets of 5 seconds, that's 20 seconds of volume. If you do one more set the following week, that's 25 seconds. Alternatively, if you do 1 more second per set, that's 24 seconds (you also get the benefit of training closer to failure which may produce extra adaptations).
Amazing tutorial
:)
Ur so underrated brother❤
ty :)
Spot on
thanks
This is a really good video, man. I agree with you a lot of what you have said. I appreciate the content by Chris Heria and FitnessFaqs but the progression tutorials are very basic and it's not easy to just to move a progression just as easily as they explain in the video. There's a lot more to it than that and it requires programming but they know that. It's a shame that they fail to share this info. If I was you, I would subscribe to Mantis Calisthenics as he posts programming content and I have found it very useful. He's been incredibly helpful to me and he would be worth your time too.
Thanks for the recommendation, I’ll check him out :) And to continue on your train of thought, I think there is good content out there on programming, whether it be from the big names or smaller creators, but this kind of content doesn’t get as many views. I feel like the algorithm recommends what people want to see, which is often the “quick fix” style of video
@@Huange._. Makes sense. I resonate a lot with the video especially with making a step forward but 2 steps back. A good example was when I started with weighted pull ups but I just couldn't feel my lats. I have some asymmetry in my pulling as I seem to shrug and pull my right lat more than my left. I have regressed to banded Pull ups and it sucks but I need to accumulate the volume and nail my technique before adding weight again. Watching your videos reaffirms me that it's the right decision. This calisthenics journey is going to be a long one.
@@Amo_1997 I feel you there with the regression and imbalances 😭But I know that these setbacks will make you stronger and more confident as you overcome them. I got golfer's elbow, tennis elbow, ulnar nerve snapping, & brachioradialis pain all in my first 1.5 years of training. They hit me hard mentally since calisthenics was my main passion in life. But now, having trained through these obstacles and knowing how to work around them, I can say that I am a better calisthenics athlete because of them.
@@Huange._. Yeah man - I completely relate to that too. It can be injury or not performing an movement like you would like and working around these things or trying to fix them. It requires a lot of patience and it's a mental game. Sometimes the obstacles can cause self doubt in your mind as to whether you think you can actually achieve the skill. I am speaking for myself here but I try to avoid those thoughts.
To be fair, fitnessfaqs makes money from selling amongst others a front lever program with sets and reps, so why would he be giving the program out for free on youtube?
It's not just the front lever its every thing else too i don't even have a program.
don't worry, it comes with time. Just start off with the simple, basic stuff if it's overwhelming
Great video thank you 🙏
thank you too :)
help me
I hardstuck at straddle front for a year :(
Hi, can you give me a bit more context about your front lever training history (how long you've been training it, what worked and what hasn't, recent training progress/challenges)? And perhaps you already have some thoughts about why you're not making progress (injuries, training too many skills at once, etc)?
@@Huange._. hello, I unlocked straddle front lever last year June, I can hold it for about 5 sec clean form , no bent arm and correct scapula.
I unlock straddle by just doing straddle negative and raise only .
So I think I can unlock the full front by doing only negative (I don't train raise anymore ,because the park is remote)
however , I have been training negative for almost a year. I would say the drop is pretty controlled, but still, I cannot do even 0.5sec full front lever
my program now is two days a week
they are the same
4 sets of negatives x3 times
3-4 sets of adv pull up ( I can touch the bar with further extended leg ) x 3-4 reps
I am quite sure my form is ok, because I am a form nazi, I
@@Huange._. one more thing to add,
The reason why I don't go for higher volume(3 days)
cause I swim sometimes ( which use lost of lats too) so 3 days are way too tired for my back muscle to recover
and I unlocked straddle with 2 workout days.
@@him9394123 From what I understand, you were able to unlock the 5s straddle front lever by training it 2x/wk mainly doing negatives. Also, you are a swimmer, so 2x/wk is probably the ideal frequency for you.
3 things I noticed that are "missing" from your program:
1. isometrics. Since you already can do the straddle front lever, why not train it? I think it would be very useful to accumulate volume in the straddle front lever isometric, since you can track your progress pretty objectively (ie. 20s of straddle FL in 1 session, and 25s the next). Another reason why isometrics are powerful is a phenomenon called joint-angle specificity, where you get strong in a certain range of motion simply by training that range of motion. In the case of the front lever, training the straddle front lever has a higher degree of joint-angle specificity to the full front lever than the front lever negative, in which the joint-angle is the same for only a split second. So that's why I'd recommend doing isometrics first in your workout, followed by negatives if that is still something you'd want to do.
2. progressive overload. Doing 4 sets of 3 negatives, 2 times per week might not be stimulating enough for you anymore. You probably need to add volume to subsequent training sessions to produce strength adaptations, such that you can increase intensity later on.
3. specificity. Just a small note, but front lever pull-ups are not very specific to the front lever. You can do them, but I wouldn't count on them to induce significant strength gains for the front lever.
@@Huange._. copy that , thank you so so much for the very detailed answer !!!
I will add isometric hold, but
1, what is the optimal hold time? like 5-8 second?
2, should I hold straddle or full with band?
thank you!
u remind me of my lil homie from middle school
nice
@Huange._. dont do straddle front pls :D
besides that great vid👍
haha I’ll keep that in mind, thanks!
LOL I’m subscribed to Struckbyluck and when I saw him in the first few second I said hey I know that guy
Ahaha I’m subscribed to him too, no hard feelings or anything
sorry to all the other baller calisthenics channels out there... this front lever tutorial takes the cake
Pls do planche.
I’ll make a video about it if I actually learn the skill lol
Noice content
🙏ty
I don't get it... You don't need to be able to do pull ups to start working on the front lever, also you don't use dynamics to work on statics, this is proven by all the front lever gods.
The only way to train the front lever is to do the front lever, that is any of the CLOSEST variation you can hold.
Similarly to some people doing planche leans(trying to get up), you can do front lever leans.
Then you also have the resistance band to use preferably only on the center of gravity.
Obviously if you plan to do front lever pull ups you need to work on the closest variation but at some point normal pull ups are not worth more than a warm up.
tru, thanks for sharing
I can.😎😂
🗿
Why not me
What do you mean?
You said in video. Good genetics but it's not about you.
So I asked
Never mind. It's a great video
I enjoyed the video! It was very informative and offered insights on programming my workouts, love your content (･ω･)つ
Thank you CH and best wishes in your training
You got the names wrong: Front Lever Press > Front Lever Pull since it's a pulling exercice. And Front Lever Pull-Up > Front Lever Row since it's horizontal pulling exercice.
okie
@--36-- Litteraly everyone in sw calls them wrong I guess 🥱
This is the same as every other tutorial. What's the point in saying programming FOR the Front Lever when you can already do the front lever? By the time you are capable of doing a 10s Front LEver you have already figured out all the do and donts of the training and probably had all the injuries. For a moment I thought you were going to do something original and program to achieve the first front lever, ie all of the base work and steps to first achieve it. But, nope, this just starts from Front Lever capacity. In all honesty Chris Herias makes more sense because he at least starts from Tuck Lever!
Thanks for the feedback. You are correct that this video doesn't give a prescribed routine to go from tuck front lever to full front lever - that's exactly what I tried to avoid. If following Chris Heria's workouts allows you to achieve the front lever, then please do so.
My point is that you don't provide programming for achieving Front Lever at all....which makes the title pointless. You are starting from already being able to do Front Lever from 10s so your video isn't going to help anyone "achieve" the Front Lever. You should have said how to increase Front Lever. People who can't do Front Lever can't start their routines with Front Lever. They need much more basic programming.
@@MultiMyNickName Hmm... You seem to be saying that because I talked about a program designed for someone who can do a full front lever, that means people who are at a lower level (ie. tuck, half lay, etc.) can't benefit from it.
My explanation of the first program should allow people to simply apply the same principles to the front lever progression that fits them best. I used straddle and full front lever as my example but I could just as easily talked about the advanced tuck and half lay. More importantly, I explained my reasoning for frequency, measuring/overloading volume, exercise selection, injury management, and balancing multiple pulling goals. This kind of information applies to all levels of calisthenics, not just for someone who holds a 10 second front lever.
The information I give in the second program is meant for those who plateau in the front lever training due to a lack of bent-arm strength. And the third program is for someone who is not even ready to directly train the front lever. These 3 programs are representative of 3 processes that can improve the front lever: specificity, bent-arm strength, and general conditioning.
Can you give me an example of what "programming for achieving the front lever" looks like for you?
@@Huange._. What im saying is you presented the title and your complaints of others based around a lack of basic programming and then presented a lack of basic programming. This will not stop anyone getting Golfers Elbow or the myriad of shoulder injuries which occur trying to achieve Lever for the first time. These are your words, not mine. By the time you have reached Front Lever you have already gone through all the injuries by trying to advance without basics. This video doesn't actually do anything different, in fact you are less likely yo get an injury following Herias as a beginner than attempting this. You say "This is why you cant do Front Lever" but instead of answering the question, you start the tutorial from actually being able to do Front Lever from 10s? Its a very mislabeled video is my point, it wont help anyone DO front Lever initially and it certainly doesn't tell anyone why they cant, you literally started from being able to do and then how to strengthen it. If you are going to point out the flaws in other peoples videos, please at least try to correctly present your own, thats all im saying. This video is a waste of time for anyone trying to learn Front Lever.
@@Huange._. What programming would be, Pull Ups, Weighted Pullups, Ring Australians, Scapular Raises (tucked), Tuck Holds, Dead Hangs, L Sits, everything you need to develop basic scapular strength and straight arm strength. Theres months of this before you ever achieve even an Advanced Tuck Lever. DOnt get me wrong I am not criticizing what you have done, only how you have labelled it, this is an advanced tutorial not basic. The prevention of injury comes from spending the right time doing the basic strength work before attempting the Lever itself.
I cant front lever because im bordering on 400lbs
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