Front Lever Workout | Full Tutorial With Progressions
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- Опубликовано: 3 авг 2024
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In this video I show a front lever workout program that goes through 3 phases of progression. This is what I used to achieve the front lever at home. While my front lever isn't perfect, it's at least good enough that people starting requesting a tutorial after I showed it off in a couple videos, so here's the full tutorial with progressions, as requested :)
While you could use an assistance band to help out with your progress, if you want to, the front lever progression I used didn't use any type of fitness band. I instead used the following variations with other (easier) exercises/progressions performed after them. This was enough for me to develop the strength I needed. All of this plus more is explained in the video:
- Tucked Front Lever
- Advanced Tucked Front Lever
- Single-Leg Front Lever
Those 3 main front lever exercises above are what I used to attain the full front lever, along with different forms of bodyweight rows as well as inverted hangs and ice cream makers.
I did do some tucked front lever pull-ups, but I didn't do them consistently enough to consider them an effective part of my front lever training.
I hope this video helps you guys on your journey to the front lever, and make sure you subscribe if you want to follow my calisthenics journey and learn everything I figure out along the way!
-Ryan
![J.P., NLE Choppa - Bad Bitty (Remix) [Official Music Video]](http://i.ytimg.com/vi/rBDa6BCvw10/mqdefault.jpg)
Got into calishenics when the gym closed. I love the idea of training for skills rather than just building muscle. That makes your training way more rewarding.
same here!
I never experimented with skills like the front lever, but you make them look actually possible with all the progressions! 👍
Excellent instruction, detailed with nice supplemental exercises to obtain FL. Really impressive content. Bravo Johnny Sins.
You're very good explaining everything !!
I love calisthenics so much, I'm a super beginner, but I get so excited when I see things I'll be able to do if I put real effort on it. Even if I can't even dream of doing the phase 1 yet you really inspire me, thank you
Paul E. thanks man. I love hearing that I'm inspiring people. That's one of the best comments I can get :) That's great you're a "super beginner." You have a long, awesome journey ahead. Use that excitement you feel when you see this stuff to motivate you and fuel your determination. Each day you put forth effort is another day closer to your goals. You'll be doing phase 1 sooner than you think!
Hey what’s your progression now?
Love ur teaching videos of hands standing as well. Uploaf more and we can follow for ur useful tips....
That's great man !! And you seem to be quite a big guy wich makes this more difficult. Keep up the great content
I would like to see more pull excercises like archer pull ups, one arm pull ups, great job Ryan!
Love this! Still chasing the front lever here
Love this channel...thanks
Your a master in my book!
Great instruction.
I m a bit far from the front lever still so i ll just have to thank you in advance! I m practicing the bail movement from your handstand video still
Second! I love your explanation!!
Thank you for the great beginner videos! You are helping me get back in shape without too much abuse and stress on my body. If you're up for it, I would like to see some nutrition videos too, but please continue with the calisthenics videos.
Kyle Harless Awesome! Thanks for sharing :) And for sure, I'll make more nutrition videos. I eat a plant predominant diet (not 100% vegan, but close) and I've noticed a lot of my audience is not too keen on that, so I've been shying away from nutrition a bit. I need to change that, though. Nutrition is too important to ignore.
Great tutorial man! We acctually just upload a Front Lever challenge, you should try it out, it's great for the endurance 💪
Appreciate it. Thanks!
Noticed the Pain of Salvation album, great taste in music
Hi. I like your videos and above all the clear step-by-step path leading to progression that you are very good at tracing. I am working hard in order to master other skills such as back lever, human flag and handstand. Please show me a clear path to follow. Thanks
Arms should be fully straight and locked. Important cue missing
juhoj why is that an important cue, though? Is it for lat engagement?
@@MinusTheGym Front lever is generally considered a fundamental straight-arm exercise and having arms bent even slightly makes it a different and easier exercise. There are dozens of muscles working to keep arms locked straight (outer elbows, lats, traps, ...), and bending arms undermines the full development of these muscles. Tendons are also under heavier load with straight arms, thus getting stronger over time (for this reason one should take front lever progressions slowly to give tendons time to adapt).
Glad someone pointed that out...
My man's out here giving a front lever tutorial, unable to hold one and doesn't know the meaning of a straight arm element 🤦♂
@@mk9941 you don’t need to be able to DO something to know about it
Do u think that football coaches can play the game as well as the players? No they can’t but sure as heck know a lot more about it
Thanks Johnny Sins. Definently gonna try this, been struggling to get it up!
Mr. 3PAC 😂
Sick lever on that pull up bar!
Thanks again for your helpful video! That's definitively one skill I'd like to master, but for now I barely can hold the advanced tucked front lever for a couple of seconds.
Sebastian Jasper just keep at it! Progress on the FL is slow but very rewarding when it happens. I still have a ways to go until mine is perfect, so I'm still on my journey as well 💪
GREAT FRONT LEVER BRO
Very good
Muito bom!
Excellent video, I've been wondering how to do a front lever so now I can start training for them.
Can you do a hanging leg raises to bar tutorial if possible.
Warren Davis thanks! And you're in luck. The hanging leg raises tutorial is already done :) ruclips.net/video/gBu16ijqpEg/видео.html
@@MinusTheGym thanks for the reply. I'll start training these Saturday.
I was doing a front lever on a similar door pull-up when it suddenly fell off and I did a 3-foot free fall on my butt. I also hit back of my head on the wall. I was surprised since I had been using the door pull-up for 5+ years without any problem. The sudden failure of the top doorway trim jamb was the cause of the fall. When I looked at the broken pieces of the doorway trim jamb, I noticed that it was was just nailed in the drywall. It was basically a decorative trim. Over the last 5+ years, the slight up and down; side to side movement when I used the door pull-up bar was like a pile-driver on the doorway trim jamb until it gave way. I ended up with a very sore low back and a concussion.
Did you survive?
This is the first channel I found where the front lever is demonstrated with a neutral grip. I have been practicing FL like this for many months and was wondering if this could be why I am not progressing. Looks like its OK to continue but with some new progressions.
Awesome video. Could you please talk about healthy eating? Your opinions and views. Thank you for instructions.
Joe Anthony Morales thanks! And yeah, I suppose I could make a vid about my views on nutrition for anyone who cares to listen :)
1st I think it's Jhonny sins
Hunter Rocko yea dude lololo
Hahahha same🤣🤣
Hi.. I’m 71 yrs old and my goal is to be able to do an IRON CROSS one day.. hopefully by following your exercises, I’ll be able to meet my goal… Thank you for having this Chanel !’
Hey man. Nice tutorial. How is that parallette type gear you use for the body weight rows called? I can only find equalizers, but I like this design.
Michel Kegels It's called the Ultimate Body Press dip bars: amzn.to/2HdYrep I like the design too. They have two different width settings for wide and narrow dips/row, plus they easily collapse down and fit nicely under a bed or in a closet.
subscribed
Wow- tucked front lever is really hard. I don’t know if it’s just getting the movement position dialled in or if I’m not strong enough. I can do 10 chin ups so thought I’d have the base strength needed. What would be an alternative move that is a bit easier? Hanging leg raises? Or should I just keep trying tucked front lever? What’s also hard is I can’t see myself in the mirror to gauge my position
@ 2:25, who makes that foot stool, end table, or whatever that wooden piece of furniture is? That'd be useful in my home gym. Maybe it is playroom furniture.
What is that bar you're using for the rows and where can I get one?
EDIT: It's a dip station. Where did you get that one?
It's Ultimate Body Press. If you want to support him, he has an affiliate link to it in the description to his video called "15 Dip Station Exercises You Should Try". Amazon also do a cheap "Amazon basics" one that I have and it's also pretty great.
First I want to compliment on achieving some progress however, I do agree with some of the comments below, your arms should be straight at all times when front levering unless you're doing front lever pulls. Your lats are the main muscle area engaged in the FL. Off course with calisthenics you'll never isolate a muscle area hence you'd need to engage your glutes and your abs as well but I am aware also watching your video that you did mention is also a work in progress but despite that you felt you were in a position where you could advise some with a tutorial. I have no problem with that at all, on the contrary, I would like to support what you're doing by sharing my tips and advice with you. I feel your scapula should be more retracted and chest lifts or scapula pulls would help you a lot. You're already there with the FL and I hope you'd see I mean no harm or attempting to sabotaging your channel. Best of luck and looking forward to seeing your progress. ruclips.net/video/Z6ux9hczDYU/видео.html
Thanks for the advice! Much appreciated.
great video man, just wondering how long it took you to get the full front lever?
YOL0 TOURE Thanks. I was training it consistently for a good 6 months or so. It's still not perfect, but getting there :) And I already had a pretty solid tucked FL at the time I started, btw.
where did you get that tubular dip station for the bodyweight raised feet rows???
VC Kiter I got it from Amazon. It's the Ultimate Body Press dip bars: amzn.to/2C0MZiB
Hello, I hope all is going well for you. If you don't mind I have a general question. Roughly how long does it take to build the reps of an exercise? Or is their some method that you need to use?
Thank you in advance.
Lane Smith it really varies depending on the exercise, but as a general rule of the thumb, I try to go up by 1 rep (or 1 second, if it's a static hold) each time I work out. Doesn't always happen, but that's what I aim for. What I've noticed is that "less is more" really does apply. What I mean by that is I used to work on a skill/exercise upwards of 4 or 5 times per week and my progress was often stagnant. Once I cut down on it and would only work on an exercise twice per week (3 times at most) then my progress picked back up again. So the body needs time to rest and recover, for sure. If you're not going up by 1 rep/second per workout, check your rest and nutrition. It may need adjustment.
can you replace elevated straight leg rows with just regualr pull ups? Or is that horizontal position essential for core strength?
Anand .Sie I'd stick with the elevated straight-leg rows. Rowing is a horizontal pulling (like the front lever) as opposed to pull ups which are vertical pulling. And yes, the horizontal position does help strengthen the core.
In your beginner ring routine you do MWF, so now you talk about push, pull,leg days so 6 days a week training?
nice ευχαριστώ επειδη έβγαλεσ αυτό το βιντεο επειδη θέλω να μάθω και εγω γεια μπρο!!!!!!
What if I can’t do the tucked front lever to begin with?
perform the basic calisthenics exercises until you can do it
I got really comfortable doing toe-to-bar, building up until I could do a set of 8 or 10 before being able to hold the tucked front lever for any amount of time. Toe-to-bar is plenty challenging if you're new to the movement, and could serve to be included in a "phase 0" progression of this workout, were the author to include such a one.
Are explosive pushups effective for chest muscle building?
I can do 30-40 regular pushups but cant do those explosive pushups. Can you enlight us on some explosive forms various forms, make a video on it
Hey, so as you probably heard many times before: to build mucles a rap range Form 8-12 is optimal. I can do a Lot of Push ups as Well (maybe 60 clean ones). So i start with weighted dips to make the chest tired. Then i do hard Push Up variations Like one arm Push ups, elevaded diamond or weighted Push ups. Hope i could Help. Greetings from Germany
I realize a lot of the FL is core strength, but I’m trying to get a feel for how much lat strength is needed? Trying to equate this with the straight arm lat pull down, any idea how much % of my body weight needed with this exercise to do the FL? BTW, really enjoy your videos, very helpful to me especially during the lockdown.
No, it’s not and barely at all core strength
It’s 20% core
80% back
Most people think it’s core but it simply isn’t trust me I’ve trained calisthenics for 3 years now and I can assure u it’s all back strength and a little bit of triceps
Is it same for ring ~??
I just got the basebar and tried to do this and it was extremely hard, I could barely hold 1 sec.
Any tips or requirements in terms of how many of a specific exercise (eg. Pullups) is needed to event start the tucked front lever?
ruclips.net/video/X3cBwpEjaHs/видео.html
Resistance band must for learning the front lever skill?
Dushyant Singh no, I wouldn't consider it a must but it can sure help
I currently can hold tuck front lever for like more than 20s but I found it hard to do the advance one. What exercises that you think could complement phase1 - phase 2?
Adhi Viriya the advanced tuck uses a lot of core strength for the hip extensio so I'd recommend start working on your dragon flag and inverted hang to develop that if you feel stuck. Also, headstands (especially pressing to headstand) can really help develop the lower back strength.
@@MinusTheGym thank you very much for your advice. I'll try working on my core and lower back strength and I'll let you know the improvement!
What do you think about doing full front lever with resistance band
Superveer yes, it's a great progression if you have the bands to do it 👍 Especially as an intermediate step between one leg extended and the full FL
Planche tutorial 👍
Great channel you have here! I'd like to ask for some advice. I see that you use those dip bars a lot. Do you think some high paralletes serve the same exact purpose?
What about rings, do you think I need dip bars when I already have rings? Thanks.
Rui Meireles yeah, some high parallettes will serve the same purpose as the dip station, or even be *better* because you can use a single side of the parallettes to do straight bar dips. So if you're looking at something like the Lebert Equalizer Bars, I say go for it. Great investment. And that's fantastic that you already have rings. Those are much more challenging than dip bars because of the instability. So it's up to you, really. If you're happy with the progress you're making on the rings and are enjoying the challenge, keep at it with the rings and skip the dip bars. But if you want variety and a more beginner-level piece of equipment for skills, the stability of parallel bars will provide an easier version of all the skills you'd learn on rings. Dips, L-Sit, etc. are all easier on bars.
@@MinusTheGym Thanks a lot for your reply! I can already do dips in rings, but paralletes may be way easier to train those static holds in. I'm going for the high paralletes, for the reasons you mentioned. Cheers.
How would you implement this in a full body routine, 3x a week? Maybe doing skill training on rest days?
Imaginary Vayne yeah, if your back isn't too exhausted from the full body workouts, working on this skill on the rest days could work. Another way to do it would be to incorporate the current progression you're working on in your full body routine as the pulling movement, then hit the easier progressions/auxiliary exercises at the end of the workout or on rest days. I've only used split training when pursuing the FL, though.
@@MinusTheGym Thank you for the quick answer! I recently started doing weighted calisthenics so my back isn't feeling as good on rest days but I could try a few progressions and see how it goes. Would it be okay to try the progressions or even the whole workout at the end of my routine or would that just fatigue me more rather than actually do something?
Imaginary Vayne Yeah, weighted calisthenics will definitely take it out of you, but it's great for building strength :) And you could try that method at the end of your routine for a couple weeks and see how it goes. If I was going to try that method, I'd leave pull movements out of the full body routine to preserve my pulling strength, then do all the FL progression work at the end. The full body routine (without the pulling) will get you nice and warmed up but not exhaust your pulling muscles.
@@MinusTheGym Decided to go for skill training on rest days. Anything to look out for in terms of it recovery? If I see my pulling strength going down, should I reduce the volume of the FL workout and such? Thanks a lot for the information, saving me a ton of time 🙏
@@imaginaryvayne9868 skill training should be ur main workout or ur not gonna get it
How do I get strong enough to do a tuck front lever? I don't even manage to do the eccentric, my legs just drop..
ruclips.net/video/X3cBwpEjaHs/видео.html
Your full front lever needs more training. You explained the whole process very well though and I hope you've achieved to hold it way longer than 2019
How much calisthenics experience is required for front lever?
Virinder Kaur I'd say minimally you should be comfortable with pull-ups and bodyweight rows and have some decent core strength before pursuing the front lever. Exercises like dragon flags and inverted hangs are also great for the front lever too.
how many reps sir?
Budak Tech I started working on the next progression (or "phase") once I was able to do 10+ seconds in the first hold when I was fresh. It might be different from person to person, though. If you find 10 seconds isn't enough, maybe target 15 or 20 instead. And for the auxiliary exercises like rows, ice cream makers, etc., I'd say do as many reps as you can, the higher the better (I didn't target a specific number).
Also, Sonor drum kits. Nice. I also play drums. Weird, almost every person I meet who does calisthenics, plays drums..
Johnny Sins showing how he gets those muscles.
Thanks for the tutorial.
I can currently do tucked front lever for 10-15 secs .
Im from India.
I need the parallel dip bar like yours. Can you share link for it?
Addy awesome! You'll be getting the advanced tuck soon :) And I use the Ultimate Body Press dip bar amzn.to/2C0MZiB I'm not sure if that link will work for you because it's for the US Amazon, but if you search "Ultimate Body Press dip bar" hopefully you find it.
Is it safe.... I don't want to destabilize the pullup bar and break my spine...
🔝🔝🔝🔝🔝
Rir??
U must have included straddle version of front lever also before full front lever otherwise it might be direct jump in intensity
Also the ice cream maker is a terrible exercise
Your ability to do a front lever is your body proportions It either comes easy or is impossible
This is hard
Cant even get to the advanced tuck let alone hold it :o(
John you'll get it with practice! Don't feel discouraged :) Aside from continuing to work on the normal tuck, start working on the movement I do at 4:10 where I pull my knees away from my chest/ribs. Pull the knees away *slightly* at first, do this for weeks on end and you'll notice that gradually you'll be able to pull the knees further and further away until you reach the advanced tuck. And keep in mind, front lever took me months of training. It didn't happen quickly (I probably should have emphasized that more in the video).
Felt like shoulder is gonna pop when im doing the tucked front lever
Are you retracting your scapulas? Gotta try touch them together.
@@richardtan1332 u can’t completely retract it’s impossible
Think we'd be great no gym buddies.
First
No I’m first
@@street-workoutnation2964 idc anymore that wss a year ago😂😂
Great strength but this is not a good front lever. Keep going!
For all those asking / wondering about how to get to the first step of a tucked front lever there’s a brilliant video here ruclips.net/video/X3cBwpEjaHs/видео.html
You don’t have it yet. Neither the Hips nor elbows are locked out.
Yeah exactly
i just subbed johnny sins, wow
An important clarification for everyone asking what to do if they can't hold the tucked front lever:
Move on, you're too weak to try learning this move. Train the basics more. If you jump into learning advanced moves when your body can hardly handle pull ups you are setting yourself up for an injury that could be with your for the rest of your life.
I agree 100% spot on. Im pretty good at the basics but i still want confidently be able to do 15 pull ups im at 8-10 about no. No matter what skill level the basics is always king.
Also- simple and obvious- you can’t be overweight. Though this was helpful ruclips.net/video/X3cBwpEjaHs/видео.html although does still require some basic strength/endurance conditioning
howd you get your teeth so white??
Jonny sins is that u
Ice cream makers are not that effective, you aren’t focusing any involved muscle in that move. Also arms shoud be straight in every static exercise for front lever, no matter what
If you need to master front lever you want to have reached
1- /25 diamond push ups in (row)
2-/10 solid pull ups in (row)
3-/20 ice cream makers in (row)
4-/15 elevated pike push ups in (row)
And last front lever
Nope I can do all of these and only a straddle front lever and these don’t even use the right muscles for front
If u want a skill u need to train the skill specifically
Bro sorry to break this to you, but you don't have a front lever yet...
Duke Skookum thanks man. I know my form needs some work... I'm thinking I'll have it right in 2-3 more months of practice. Was getting this tutorial request in the comments quite a bit after I showed my FL progress in a previous video, so figured... why not? ¯\_(ツ)_/¯
Respect for you brother but that's far from a good front lever. Your hips are dipping heavily and your arms are bent. Make sure you have a perfectly straight body and arms locked out.
Neko Tajni thanks man. I know my form needs some work... I'm thinking I'll have it right in 2-3 more months of practice. Was getting this tutorial request in the comments quite a bit after I showed my FL progress in a previous video, so figured... why not? ¯\_(ツ)_/¯
That's good man, I got my FL not too long ago. Really stress the locked out arms, since you are able to hold this kind of bent angle, you should use a light resistance band and do FL holds with it, also incorporate some FL Raises and you'll have it in no time!
Neko Tajni Cool. I'm already doing the FL raises so will give the bands a shot. Thanks!
Front lever has nothing to do with core strength yes it needs a little but its mainly lats strengh and the reason why u keep mentioning core is because u cant actually hold an actual front lever with straight arm thats why u are not using ur lats... Bye