Getting THE Perfect Front Lever (Calisthenics)
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- Опубликовано: 7 сен 2024
- 1. build prerequsities
2. make specificity smooth
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man, always love the proper scientific terms being addressed. Thanks, cheers!!!
Haha, well you know that i like to sound smart 🤓, thank you
🤓😌
probably the most realistic guide out there ... working on progressions means nothing when you dont have the base pulling strenght
Appreciated bro
Just watched and liked all of your videos. you are my idol bro
Made my day bro haha, appreactied 🤝
Just got this recommended, really good advice! Some of these advice does many actually charge for.
The only one who make videos that are very logical & beneficial about this sport.
I got a lot of useful information from you.
Keep going , thanks
Too much anterior pelvic tilt looks bad same with too much planche tilt, the middle ground where your body is completely straight looks best in my opinion.
Thanks for your opinion. I was always keen towards slight "bridge" shape, looks very powerful imo
Thanks man for hearing me !!
Make a detailed video on Bands Progression of Front Lever !
Thanks for your work! I really appreciate it ❤
Man you are insane you deserve more subscribers.
thank you very much for the tutorial bro❤
what a kind tutorial👍👍
Some useful info, as always 💪🏼
Thank you my man 🤝
Keep going bro you are the best ❤❤❤
Thanks you for your advice !
You're welcome bro
Super useful, thanks!
Im glad bro!
Nice tutoriel man 💪🏻 . Btw when you train in a low rep range like that in pull up . Will that build muscle ? Or i still have to add some higher rep range set ?
Or hypertrophy is more about the overall volume ?
Thanks alot sir.
Thanks for your videos they help a lot💪
Can you please make a video about emom and grease the groove and describe it and how to adapt them to static training?🙏
Thanks man, sure, i'll think about it
And this is the video to end all front lever videos...
I'll make some more.. 🤣
The no bullshit guide to FL.
Thanks man
u must retract bro, not necessarily 100% retraction, but it is needed especially in higher strength movements, no neutral . u may see some elite pullers not retract, its wrong yet at least they have a perfect form in all other areas like iliesse, most of em do retra tho, it helps alot in perfect form too. great vid tho keep it up !!
Thanks for your opinion. Scaupla is more neutral than retracted, obviously its not protracted. Full retraction (how i did it in the video) is what im talking about
in my opinion the anterior pelvic tilt isn't correct as it tends to break the line. Like you mention this is probably a matter of personal preference. At the beginning i learned it with anterior pelvic tilt, hyperextending my back. Took me some time to correct it towards a neutral pelvis as this was way harder for me. Great general advice and good tutorial overall (:
Thanks for the comment, i appreciate the opinion
Muito bom, te acompanhado aqui do Brasil🇧🇷
iron cross tutorial?
Great video! Man I dunno what my problem is. I'm 190cm and about 89kg. I've been working hard on pull-ups for years and my weighted max is +70kg for 5 reps. I can do a 5 second straddle front lever but full still feels impossible. It's a weird technique to learn, some people say it should feel like a straight arm press (to your hips) while others say to pull back and down like you're retracting (without actually moving the scapula). Hopefully I'll get it someday.
Work specifically on your front lever, your pullups are STRONG. you wont benefit much for the FL by increasing your pullup strenght probably. Its not the same for taller people
Work the front lever everyday ! Choose wisely your volume and intensity to not overtrain and be exhausted but train your front lever every single day. You'll get a massive boost of progress like that. Work on every aspect of the front lever
Static with straight arms
Dynamic with straight arms
Dynamic with bend arms
Play with leverages for me it was
half lay, half lay straddle, weighted advanced tuck, adv tuck
Do front lever raises
Front lever presses
Negatives front lever
Don't hesitate to work on a small range of motion towards the end of your set
The idea is to completely exhauste yourself at the end of each set.
5min rest each set
It's very important
You need to be fresh
I'm 187cm 90kg
It took me 3 years to get the front lever
I thought you were ryan trahan 😭 And thanks for the tutorial
Hahahah just googled him, I can see some similarity 😂
@@SasaVenos Haha told you
Hey,
Can you please do a tutorial on pistol squats as well?
No 😂, sorry bro
Lmao @@SasaVenos
No problem @@SasaVenos
I really love your videos for real
can you do the same video but for planche pls
Nice idea, thanks!
I've been working on my Retraction i feel so uncomfortable when searc for proper form.. then i saw this and said "Retration isn't a must" if you want a perfect front lever
being strong it’s important to an extent because it doesn’t matter how strong you are in dips or pull ups it doesn’t mean you will be strong in planche it helps but to have good strength in planche you need to do the planche because this thing call “specificity”
but overall it helps being strong,
but planche strength is more complex i think , good form you get it training, it because as a perfect form planche doesn’t translate to 300 pound dips; 300 hundred pound dips don’t translate into perfect form planche or maltese
What do you think about this correct or false sasa venos?
Hey, thanks for the video
I had a question about the retraction part
I used to do neutral front lever and recently I started to focus a lot more on retraction and indeed get injured on my scapula as you describes😅 but I was starting doing it to work toward Victorian where people seem to be a lot more retracted and I thought it was natural progression especially it really improved my dragon press and victorian skills
So what's in your mind the way to go for Victorian?
Position is neutral but action is retraction (you have to resist going into protraction). I wouldnt do what you did, i would work on front lever touch, victorian progressions, and rear delts accessories with no real focus on retraction
Okay great thanks a lot, for now it's recovery... but after I'll go for that, keep doing your great content 💪
Bro regarding planche I have 2 questions, 1. What's the best exercises to strengthen my bicep tendons? 2. How can I periodize it like intensity, frequency and volume? Thanks.
I do not understand the "neutral scapula". I always thought the base for FL was the scapular retraction and I grinded that gesture til I got around 8 to 10 sec in the FL. Could you expand more on that please? :)
Goat 🐐
Bro did you delete a video where you talked about unlocking skills through indirect training? I was looking for it and couldn’t find it. I remember u said supinated backlever and handstand push-ups will give you planche, and other cool concepts I liked that video lol
amazing info, can we see FL pull up Tutorial?
Possibly, thank you!
Do you still recommend that exercises where you go from inverted hang and do a half rom pull with the full lever?
Why do rpe so low for weighted pull ups? I think you need to do the max and no leave reps in the tank
RPE 10 training is more stimulative than RPE 7-9. However, by the time you recover from RPE 10 training, you could have easily accumulated more "gains" by higher frequency of RPE 7-9 (in most cases). Also, RPE 10 training all the time has high risk of injury and will just beat you up like crazy, not sustainable
Anterior pelvic tilt makes front easier for me i kind of lock in the move. Like maltese with retraction
I get what you mean, i can agree but its mostly due to constant practice and adaptation
Maltese with retraction? 💀
Its more like lack of protraction shoulder blades sticking up . Its almost wide back lever
You can see it in competitions when they get tired
@@nqkavgamer9738 yea I know that, I thought u meant like retracting on purpose
Do you think that 8-10 reps in weighted pull ups is also good to increase the weight in pull ups?
because I am debating if to do 8-10 reps or 3-5 reps, which one do you think is better for increase the weight?
Specificity. You will get stronger as long as you apply progressive overload. Could be 3-5 reps, could be 8-10. 3-5 is more specific and therefore better because it allows you to lift heavier loads -> training your ability to pull the most weight. 8-10 doesnt do that, it makes you stronger by building muscle usually. I hope this answers your question
@@SasaVenos thank you, btw I love your channel it is helping me so much with my calisthenics progress
@SasaVenos there is also a few calisthenics athletes like Ian Barsagle that think is better to do 8-10 reps for increase the weight, what do you think about it?
hefesto tutorial please!!!
Hey sasa, great video. I can do 5 reps weighted pullup + 90lbs @ 145lbs but I still can't front lever. Do you recommend I keep training the weighted pull up or front lever specific exercises?
What is your height? I think the taller you are, more strength is needed to compensate for leverage
@@alexm3046 I'm like 5' 10'' so that definitely is a factor
@Sam-vt3ed Sounds like you are plenty strong enough for front lever specific exercises. Your body probably needs more time in horizontal pulling motions. FL raises and dragon flags.
@@Sam-vt3ed I have similar stats as you in terms of pull up to weight ratio, and I'm 5'9 and not quite there yet. But we will get it for sure , just gotta be patient :)
Have you unlocked it yet brother?
3:04 Funny because I weight 70kg and I can do like 5 reps of 40kg chin ups and I strugle a lot with front. I am probably at the worst part of the journey to unlock front lever beetwen full front and halflay xd
Yeah doesnt always work, i also needed extra practice 🤝
you once said that it is recommend to get 2x bodyweight pull up for one rep.
but now you are saying that it is enough to be able to do 1,5 x. bodyweight for a few reps (wich is much easier).
pls reply.
btw I can do +70% bodyweight pull up for one rep but not even halflay FL for a second. im only close to halflay but full feels impossible
Tips for front lever pullups?
quality
Could you make a video to become even better in the fl I can do 17 clean pull ups, fl hold 10 sec pr and a few sec one leg touch but I wanna become even better by achieving touch flpu and more clean presses
Sounds like a nice idea
bro i wish there was a way to get planche for free, just like frontlever
💪🏻🙌🏻
How did you achieve touch fl?
1:38 is a prime example of how not to do pullups
why?
I wouldnt say prime example bro.. its not perfect for sure i mean.. (bro is 2x stronger than me)
@@SasaVenos and the form was not even that bad
@@SasaVenos well maybe it works for him, but the eccentric is so fast that it simply looks like he's asking for an injury
it’s obvious he’s nearing failure so the form is falling apart, and even then it’s not a “prime example” as there’s far worse pull ups people do
you sound a bit like Dominik Sky your word choice and delivery
Sasha what about negative weighted pullups ? For example i weigh 100 kg. And i can do 1 rep with 40 kg. However currently im training 50-60 kg negatie pullups 3×3. 2 times a week. What are your thoughts on that?
I think that those loads are nuts. I can imagine its highly stimulative.. but SFR is probably not worth it in the long run my man
Thank you my friend i ll take that advise and work gradualy towards heavyier weight. (Y)
Same for planche pls
how do u feel about going to or very close to failure on most sets when it comes to the hypertrophy work?
Being close to failure is Important for hypertrophy. Going to failure (genuine failure) always just (might be just psychological) makes me trash regardless of the rep range
Why anterior pelvic tilt and not neutral?
for the anterior pelvic tilt, are the abs and glutes activated? or only lower back
They are, nothing to be concerned about tho
What about 4×8(20kg) and 2×8(10kg) 2 times a week?
If you prefer, its fine. Training in 3-6 would likely train your ability to pull heavier weights (strenght) a little more trough
front lever pull up tutorial?
Hmm, im still only doing singles and doubles, hardly strong enough to talk about it
@@SasaVenos okok
ko je ovaj lik u plavim hlacama u leveru na 3;50
Ivo pennacchioni