Gymnastics Ring Strength - Front Lever Training

Strength Training on Gymnastics Rings is one of the best things you can do for your body. There are hundreds of exercises you can do, allowing you to work any muscle desired on the upper body. The front lever in particular is a very challenging skill that many people aren't able to perform. In this video, I provide some training tips on how to work towards the front lever. The rings being used are adjustable wood rings allowing you to easily raise and lower at any time.
You can pick up a set of your own at: www.american-gymnast.com/shop/...
www.GymnasticsStrength.com

[@patrickmkiv]

I found lowering the body slowly from an inverted hang getting as close to horizontal as I could before collapsing worked. Can now hold a front lever for a good 10 seconds. Dragon flags help with this too.

[@youmatter.9809]

I’ve been doing that and found it has been giving me progress, how long did it take you?

[@patrickmkiv]

@@youmatter.9809 probably a couple of weeks to just about hold horizontal, and a couple of months to build up to a longer hold. I’d do it at the end of each gym session. More reps and longer holds just before the point where you let go may help too

[@youmatter.9809]

@@patrickmkiv Thank you very much!!

[@paulrossiter9567]

⭐️⭐️⭐️⭐️⭐️ 5 stars from me !

[@americangymnast]

Thanks, Paul!

[@kumbackquatsta]

please do back lever video

[@GamingLoadown101]

31yold male@ 149lbs @1600 cals a day 120protein 150 carbs
how often should i repeat the workouts?
my current routine is monday ,wednesday, friday
barbell press 2x5
barbell squat 2x5
weighted dips 10kg 2x5-8
chins 2x12
pike stretch 2x10
German hangs 2x 10
wrist warm-up and finger strengthening
L sit legs tucked 5x working up to 60 seconds per set, only on 20-45 atm ( just working on keeping my shoulder protracted!?
plank 5x 20-60 secs
side plank 5x 30 each side
reverse planks 5x 30-60 seconds
leg raises 5x5-10
stretching for 10 minutes
...................................
and then I also do handstand training daily if i can and also stretching daily if my hams are not too swore
swimming once a week

[@daddydankmemes6260]

I hope you learned to eat more

[@lootom2673]

First train correctly, for strenght before specific skills. FL a level A skill, is beginner difficulty for real gymnasts. has little transference so is v specific. For strenght, generally anything past 1 min, or more than 7 reps, is just for endurance, so keep making it harder - eg, add weights, use different hand positions, less points of contact. Of course u need to do it correctly, which means full range of motion, nothing that might compromise a joint esp shoulder, correct breathing, positive, negative and isometric motions, dynamic before static, flexibility training. Eg planks, most do it wrong just hanging on joints - it should be active w a stressed core. If u can do this for 45 sec, then just keep making it harder - weights, 1 leg, straight limbs, planche hold, dynamic, pyro, etc. For fl, follow the usual progressions - tuck, straddle, 1 leg then 2. Do l-sits (1 min) if abs weak, weighted pull ups (>50% bw) if shoulders weak. Good luck - takes a few months after u can do 3x10 slow dragon flags.

[@lootom2673]

And make sure u warm up, don't cheat w momentum, and eating. W bw, u don't stress the body that m, so can do it at 85% max every day, day 6d/week. Beyond fl, eg planche or iron cross, bc the joints take a v long time (min 215 days) to condition, u do need to do flexibility training, say splits, and that's 45 min every day. Progress will be slow (and hard) but consistency is the key.

[@lootom2673]

Unorthodox training. Not likely effective except maybe for him, but he doesn't do it so can't tell. Most real gymnasts say train core, hang, do the negatives, and weighted pullups. The typical progression is tuck, 1 leg, then full. The fl pulls he shows are OK, but not necessary bc they will come automatically.

[@lootom2673]

Saw another you tube on his bodyweight exercises, and his FL has poor form -bent arms, not horizontal body, etc. If by now he still can't do a FL correctly for a few secs, please, take down this submission (and change yr name to wannabe - FL is not that hard, it's only level A skill). See my replies to josh below on how to do it.