Front Lever Tutorial (IN DEPTH)
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- Опубликовано: 27 июл 2024
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Timestamps
0:00 Intro
1:28 - Prerequistes
1:48 - Myths
2:28 - Scapula Position
3:17 - Progressions
3:20 - Mastery Rep Range
4:20 - Scapula Pull Up
5:12 - Active L Hang
5:38 - Tuck Scapula Pull Up
6:31 - Getting Into A Front Lever
6:54 - Tuck Front Lever
7:16 - Adv. Tuck Front Lever
7:35 - Single-Leg Front Lever
8:24 - Piked Straddle Front Lever
9:00 - Straddle Front Lever
9:18 - Half Lay Front Lever
10:13 - Full Front Lever
10:30 - Additional Exercises
10:49 - Mechanical Advantage Pull
11:40 - Front Lever Pull
12:05 - 360 Lever Pull
12:48 - Ice Cream Makers
13:15 - Front Lever Rows
13:32 - Weighted Pull Ups
13:45 - Training Advice
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What's up warriors, can we get a thumbs up for the return of tutorials?! Let me know if you have any questions :)
Tom Merrick Yeah of Course men! Amazing videos :)
Tom Merrick I was the first one who liked the video even before I watch it because I was sure it's gonna be great and I just watched it, I wasn't wrong. great job man best tutorial on yt in my opinion.
YES!!
how much do you way with your 190 cm ?
I understood nothing from this video. What do we need to do 4 sets of 20 and 10 sec of??? Plus, what is a 5r @ 2-1-X-2??
Man, you deserve 10 million subs. You can't find this much of great information in one place anywhere on youtube. Thank you so much. Keep doing what you do, you're a big inspiration!!
Thanks man! Really appreciate that and happy to help :)
You can find. For example Saturno Movement is also very good
@@lieutenantundercover9329 AthleanX has entered the Chat - no srsly - he's got tons of worthy information (and accurate)
Wow! great progressions... Divided into 10 comprehensive steps. Thanks for the accuracy of information; this is now one of my favourite YT-Channels!
I'm about a year into training the front lever and was getting discouraged but hearing you say it took you 3 years is really encouraging so thanks for mentioning it.
Most other channels give incomplete info. You are really generously informing people with the details of how to master this skill for themselves, and not just showing off your skills. Thank you!!
SoOoOoOo GOOD!! Thanks for the video.. I have been looking for videos, photos basically everything to see what muscle groups Front Lever engages so I can strengthen them.. and finally this video, showed it to me! Not only that, but also the exercises than can help with progression towards a full front lever! Awesome!
This is phenomenal! Stoked to get going on these progressions
As the Brits would say “absolutely brilliant”. I have watched a number of videos re the front lever but yours was without question - the best. Up until now I thought there was something missing from the explanations in the other videos. I have excellent core strength and when I tried the some of the progressions I wasn’t even close. After watching your video I understand now. When you emphasized scapula and lat position the light went on. The short segment where you showed how to set the scapula/lats I immediately understood that this is the “platform” (as I will call it) from which you effectively do a horizontal dragon flag. I can do a dragon flag. Now I just have to strengthen that “platform” position through improved scapula and lat strength. I am sure I am probably over simplifying but I can’t thank you enough for such a thorough and effective video.
Now that you've posted this comprehensive video,I am totally inspired and I really have no excuses but to go forward even if it takes me a lifetime!
Thanks Tom
go get it man!
wow 1.90m 5sec full FL. It must have been a long and frustrating journey sometimes. Great job! I can't wait to see you finally getting those planches down, it's gonna be epic.
1.92 even
ah the struggle is real. Me too, slight set back currently but the aim is the end of 2017!
Bro im 1,87 and my best is 15 sec
Vilko how much do you weight?
Im 1.81m
I thought calisthenics movement had the best video for front levers, but it was this. you deserve way more views man, subbed.
This really helped. I found when I was getting into the tucked front lever I was essentially doing a pull up and rolling my knees above my head and then sinking into the tucked front lever. The scapular pull ups helped me solve this. This is the best tutorial I've seen.
After having trained the front lever for about a year now, it's really nice to see a new tutorial on it, get some new perspectives, thanks!
Good job, there's always different ways to approach these things :)
Your videos are amazing man.
Great video,easily the best tutorial on the internet, really complete stuff man!!
Thanks for the IN DEPTH tutorial. I'm 61 and 6 foot tall so lots of challenges there. However, your content is going to help a lot. Can do alternating 1 leg extension and you've given me some great tools to build on this. Thanks.
Hey tom you are a hero these are such a smarter better progression then what I found originally thanks so much for the content dude!
Thanks for the video, very useful. 💪
Awesome! Keep it up!
Thanks dude
super comprehensive dude! always delivering the goods
spotted
Your guides are the best very detailed
Such good advice. Subscribed.
Best guide on RUclips thanks
A wonderful video and a superb front lever. Thank you
Awesome video as always! Keep it up men!
Thanks fella :)
amazing tutorial keep up the great work!!!
glad you enjoyed :)
Nice work as always Tom!
Thanks Fred!
This video is amazing!
Extremely helpful !
Thanks you very much for these steps !
Amazing vid bro👌💪
Very thorough and clear tutorial! Thank you.
I tried ;)
Solid stuff man, as always!
thanks Luke bro!
this is amzing bro. im actually gonna use these tips! thank you :)
you're welcome :)
Nice video as always Tom. You have a very pedagogical approach. Were you running workshops in the UK before COVID? I'm a Brit but live in Sweden. I'd pay for my son to go to one of your workshops if you ever do one in Manchester. I'm 54 and doing front levers as part of my regular routine. Been doing them a few years now, but tore my lower trapezius popping out a front lever after lots of planche training. Set me back 6 months. Just regained my one arm chinup after a few years without. Sure that some of your vids have helped me on this journey already. Keep it up mate!
Great video. Inspiring . Thank you Tom. I am glad you included that it took 3 years for you. You have said it before, but it is OK to remind us the cost. You make it look easy. Great job as always.
For sure, didn't want people expecting to get this in a month, gotta be realistic. Thanks dude :)
Tom more vids like this please you r breakdown of exercises is 100% in depth
they're coming!
quality videos as always, bro
thanks Emlyn :)
Great video mate! Keep up the good work, cheers ^^
Thanks and will do :)
thanks alot. waiting for Planch in depth tutorial
Who tf would give this information for free? Thanks bro you are the best. Just hit the subs button as a sign to support you
Nice video 👍🏿
Thanks for the video Tom
Its very usefull
And thanks for the comment on your facebook group
I guess im on the right path :-D
Great Video !! Thank you Tom.
Greetings from Germany
Danke :)
good job, thanks a lot!
Great tutorial, if anyone have access to a gym, doing straight arm pushdowns is a good acessory exercise to weighted pull strenght.
Weep it up - Best video about front lever.
Awesome stuff, always some new snippits of information! :)
I assume you have a planche video on the way too? :3
When it's mastered yes! End of 2017?
That's quite a nice garden you've got there
Awesome video man. Im still working on my HBHs. Hoping to use this in the near future. How are the elbows coming btw? XD
Good luck with HBHs. They're improving, working on basic pulling patterns. Will be sharing soon :)
Im sure its one of the best if not the best FL tutorial! Great job bro! Very good stuff💪 Im under impression that you have mastered it with 190 cm😱
Thanks! Yes, 191cm which makes it a little harder :)
190 cm dude you made it is very hard for tall people because physics, i really congratulate you, im 181cm and im starting my progression i really hope be faster than 3 years, thats A LOT
Your an absolute beast! Thanks for sharing ! I had forgotten the imortance of the ice cream makers . I will swap it in my traing session!
You're welcome, Saul!
Hi Tom, great video, you put a lot of effort. Generally great channel. Very systematic and useful, something that missing on many others channels similar kind.
I would like to ask is it possible to do some kind of HOW TO to ring muscle up? I search your channel but couldn't find it.
Thanks for the feedback! It's something I'd like to do but current injuries are stopping me...it the future!
I'm just happy to have achieved a consistent 10 sec full FL at 82kg. Think it's time to lose some weight again. Great tutorial, Tom!
10s is a strong hold! I was happy with 5s @ 90kg, I feel you ;)
Loved the vid! How do calculate intensity in the sass exercises for prilepins chart? :)
This exercise is insanely hard. Just being able to pull up and hold a full tucked front lever hold WITH A STRAIGHT BACK is still my goal after 2 months of regular training
This is really in depth..
Well, I'm trying single leg front lever 7:37
Your front lever is one of the cleanest i have seen for a non gymnast.
Thanks, very kind. It's all about quality :)
@Dan Don usualy they trained since a realy young age and are more intransigent on the form (olympic gymnastic with a rating system etc) and shorter which mean it is less difficult to have a clean form than a tall guy like Tom ;)
1m90 ~90kg and doing fl is pretty savage
The scapular position is the only thing i would question in this video. The deltoid muscles are just a bit stronger in neutral scapular position compared to protraction or retraction. The lats however, are extremely weak when fully retracting the scapulas, so my advise would be to strive for a neutral scapula.
Hi Tom, i really enjoy your Channel! What do you think of using some resistance band to practice the front lever? Have a good Time and peace from germany
Hey Tom. Really cool video, thanks for the info.
Just a quick comment. I believe you're a bit mistaken when you talk about Front Lever misconceptions. While it is totally true the lats and scapula are by far the most taxed, the abdominal strength required is also much larger than simply a hollow hold from a physics standpoint.
A hollow hold is done with the lower back flat on the ground. This means the floor supports your lower back. With the Front Lever, the weight goes from your hands, through your shoulders and is supported by the scapula. This is a much more disadvantageous lever than supporting the lower back.
A more representative exercises of the Front Lever's core requirements would be a Dragon Flag, in which the weight also rests on the shoulders. It's obvious a Dragon Flag is magnitudes harder than a simple Hollow hold on the floor, so why should the Front Lever be any different?
In fact, if you look at your FL and imagine laying it on the floor, it would contact your upper back well before your lower back. This tells you that you're not actually holding a proper hollow body during your Front Lever (whilst if you look at Ido or Ryan Hurst's FL, you'll notice their lower back is quite hollow). Please don't take it as an insult. As such:
www.idoportal.com/blog/tag/hanging/
It has taken me a very long time to build up a FL like that of Ido. And I can tell you confidently that both from a physics standpoint and a experience standpoint, the abdominal needs are much more similar to a Dragon Flag and certainly far harder than a hollow body hold.
Cheers
my point was more that the front lever isn't really a core hold, the core strength required is much less that the lat and scapula strength. The dragon flag is still not an overly advanced core position either but you're right with the comparison. If you look at anyone doing a front lever then convert it to the floor then your upper back would touch first because of its position under load and the nature of gravity in the front lever. I don't see any real difference between mine and Ido's apart from I have a slight pike at the hips :)
3 Years!!!!!!!
Thanks Tom, certainly one of the best front lever tutorial out there.
One question: what is the exact meaning of 5r (2-1-X-2)?
It's the tempo of the move. 2s in concentric part when you go down , 1s hold down, x explosive when you raise up, hold 2 sec,.
Hey Tom, great to see the tutorials back. Just one question, do you see any advantages, benefits or gains to be made on training the front lever on bars or rings?
Thanks Andrew. I personally don't see much of a difference but I think bars would be easier from a stability stand point :)
Thanks Tom. Since I can't achieve it on either it's probably irrelevant but I've got the opportunity to try both and see how I get on with progressions.
I started working on my rope climbs this morning (legless) as I want to introduce it to one of my classes as a strengthening and conditioning exercise but struggling to find much in the way of good training material. Any thoughts, tips or shares you;be come across or is this not something you;be looked at? Thanks again.
Hi Tom,
I was watching your video about building your own program and aiming for a 5x5 (25) or in our case a 4x6 exercise. From my understanding for training front lever (1 rep=2sec hold), this would equate to 4x12sec. So my question is, doesn't 4x20sec holds during the progression training break the 5x5 rule and be considered overtraining?
Cheers!
Jordan
Hi thanks for making the video. When practising some of the movement you showed in the video, I felt my shoulder/delt pretty tense. Is that normal?
For progressions 1 and 3, are you actively trying to use lats/scap only? Or are you just keeping your arms straight and retracting scapulae (allowing assist from shoulders, arms...)?
Thanks
What is a 5r @ 2-1-X-2?????????????
5 Reps at following Speed: 2sec. Eccentric 1sec. Bottom Hold X=fast Concentric 2sec. Top Hold
Have you seen the video by Manimal ZYK about how scapula retraction is actually incorrect? It's really interesting.
It's only incorrect because it is almost impossible achieve full retraction. But your mindset the whole time should be retracting them so they don't get protracted. In reality retracting in a front lever will get you a neutral scapula as you fight the urge to protract.
Hello Tom, I want to ask you about an example of a routine for the front lever, Im 192cm tall and im stucked in the Straddle piked FL progression. Or just doing all the Extras exercises is a routine? Hope you can answer to me! Greetings from Mexico ;)
Does the mechanical advantage pull replace the normal FL progression we are doing? Also when should we do it? If I got it right, extras 4,5,6 should be done on a separate day as they are bent arm. But when should we incorporate extras 1, 2, 3? and for how long?
I just did hold 17 sec front lever after having a heavy meal at night and 21 sec on straddle front lever
thanks for tutorial , but where's the program?
Would you also use the pretending your bending something to help get into scapula protraction and depression For the Planche? Tia
Despite having read about rep tempo, I'm struggling to understand how to implement it on progression 3. Could any of you help please?
the proper front lever is like twice harder than a ''front lever'' with arms slightly bent, damn it haha
I heard from streetworkout athletes that it's way easier to do it on bars than on rings. Overall, great video though💯
why tho? if you are below the rings on an exercise its pretty much the same as doing that exercise on a bar.
@@tupacamarushakur3 did a little bit of research and you're actually right though. well, even i struggle to hold the straddle progression wether on rings or on bars :/
how to position the pelvis when doing the apt / ppt front lever
Great job, seriously, this is very useful for me. What are your thoughts on using dragon flags as an assistance movement?
Definitely some translation with dragon flag as a core movement but only as an accessory. Wouldn't recommend replacing the basics ;)
ok, sure thing. I won't prioritise them, but I will see if I can find a place for them somewhere, because DFs are badass!
Excellent tutorial. When doing the single-leg progression, did you do 2 sets with right leg extended and two with the left leg extended?
Yeah this is exactly what I would do :)
I've been protracting and not retracting. Hmm thanks tom
Gg thanks bro
I noticed with everyone that is good at the front lever, including yourself, the scapula does not look retracted at all. Just want to make sure you what you mean is to try to keep it retracted, as far as muscle engagement right?
Fully retracted scapulas is impossible for me should i skip this? or will it hurt my progress?
Good sh*t. Godspeed from Russia.
is the front lever pull the same as a bent knees Toes to bar?
GUYS JUST DO PULL UPS ! I never really trained FL a part tuck front lever pull ups, and trained one arm chin up for two month and then, tried fl and held it for 5 s. In the end i can almost OAC and i can FL. Also, train you abs a lot cause FL is insanely hard for the abs.
C Ollivier I agree with you for pull-ups, but FL isn’t hard at all for abs. It is a back strenght move, not a core one. That’s also why pullups are usefull
Xoledas lol. If you do pull ups for FL and absolutely no an work, when you’ll have the back strength to do it we’ll see if it’s as easy for the abs 😂.
C Ollivier Well I can FL for around 7 seconds max, I never trained abs. Abs are there to hold your legs whereas back muscle maintain the lever for your whole body. Basically if you can do 10 sec Lsit you’ll have enough strengh, it’s physics
Xoledas all right but have you only did pull ups to train FL ? And I can hold 36s L-Sit and FL is hard for my abs. L-sit is a mobility dominant static skills that requires good hip flexor strength. If you are very flexible L-Sits doesn’t require that much abs strength.
C Ollivier Well I won’t argue about Lsit. Basically when doing a FL, if your hips drops ending in a banana FL or if your whole body starts lowering, then it is lack lf strengh in your back muscles. I did/do lots of exercises to train for FL, none related to abs. But you don’t have to believe me ;-) Have a nice day/evening/night
I'm hanging from rings legs are out but arms bend. I'm using green bands wrapping around me to help still impossible to do any kind of lever
Please help me I m stuck with full front lever 4 sec hold for months . Why and how to Progress
how many times at week should l training the isometric front lever? once?
3-4 is a ideal but you can get away with 2 :)
Does anyone think of Gabe from The Office when listening to him? Sorry had to throw that out there....AMAZING CONTENT THO!
14:10 - where are the links to these charts? thanks in advance
Back lever and frontlever both horizontal pulling... I know this is old but backlever is not pulling since you are doing an isometric shoulder flexion and not extension like in pulling
Interestingly enough, the gymnastic bodies system recommends the half lay front lever before the straddle or even the single leg straddle. I'm sort of in agreement with you in that that movement seems to be much harder than straddles.
It depends on your body type. I have the impression that GB is derived from training for children and the have quite different proportions which make some progressions harder and others easier.
ME Improved That makes total sense! Probably best to get your training advice from someone who has reverse engineered the steps as an adult vs someone who trains elite youth athletes.
Yeah gotta agree with ME here, it's a different process. I would still question that progression arrangement but then again who am I...
Tom, do you think ''Dragon Flags'' will help for the Front Lever in general? I know the Dragon Flag works the core A LOT but has nothing to do with scapula and elbow strength.
I think if you Do dragon flag raises will help
Hey Tom,
just as an additional note: First, I have also found that many people, when trying to do straddle FL or one leg extended FL, lack scapular strength as you said. Secondly, I have found that they do not pay attention to squeezing their glutes and contracting their quadriceps as in a leg extension. Sometimes this helps to sort of make them "realize" the movement more and also learn which key muscles are required.
Great Job and a 3 year journey is hard ! :D But it gives me strength to achieve my OA chinup, which I have been working on over a year now. In percentage to the own bodyweight, how much weight (and the amount of reps) did you ADD before actually starting to train the OAC?
Regards from Germany!
this is a good cue and why I like the half lay for training once you've mastered the front lever. Due to the flexion at the knee, the position really demands a good hip extension. Thanks dude, you'll get it. I was pulling 70% of my bodyweight for 1rm weighted pull-up and I was close to OAC. I would say 50% is a solid point, the transition isn't huge as you're better off working unilateral movements.
blabla1641 i think the prime reason people struggle with FL is weak lats and they dont remedy that. I never learned FL with progressions or many people I know that I been training with for over a decade. Not saying progressions are BS but most people dont do enuf volume of weighted pull ups to build that lar strength.
I agree that Lat / Scapula strength is the primary reason. The points I made should be seen as an add-on. I believe that learning the motor control of the movement and learning to contract the "right" muscles as early as possible (even in the tuck FL) will go a long way in the grand scheme of things.
@Tom Merrick: Thank you for sharing and a good, long-lasting recovery man!
How do you have better weather in England than we do in San Diego?
hahaha not usually
Eccentric lowering into front lever variations are so much harder than isometric holds for me. Is this normal?
Yes it is possible for two reasons
1) You gain strenght mainly on the given angle on isometric holds so you are weaker if not close to the one practiced
2)Maybe the eccentric is taxing before reaching your fl position so there is fatigue
Hey dude, is 2x a week Front Lever progression training sufficient to go from Half Lay Straddle->Straddle->Full? How long would it take?
Do that and then do random holds throughout the day to build up your mind muscle connection and you'll get it in no time
@@riandunneleavy4161 I'm in the office and/or field during the day haha.Guess I'll just do them on Saturdays and Sundays
Try to find time 2 do atleast a few holds during the day