i was doing the progressions for almost a year, then i started incorporating WEIGHTED PULLUPS into my training. I kept the idea of being able to pull 1.5x my bodyweight (180lbs + 90lbs) to be able to be strong enough to do front lever. Everything fell into place after that. 3 months in with weighted pullups, and i could do straddle front lever for 10 seconds. shortly after, i could hold full front lever for 5 seconds.
Im doing front lever for 10 months and progressions are really slow, i can hold one leg for 30 seconds , im 177 cm and 75 kilos, how do you mean 1.5x bodyweight i have to pull? Does that mean i have to do pull up with 50 kilos? Please help im really confused im doing also front tuck pull ups...
if youre 75kg, you can add 37.5kg extra weight to be strong enough to make progress easier/faster. once you can do pullups with that amount of weight, youre golden.
I found that resistance bands tied to the pull up bar can really help improve front and back levers. Especially using it for drop sets! Also, I like the new editing style; this is the best so far
Good one! I have started on the progressions. I met a young guy yesterday through a friend who is going to help me get my first muscle up. Meanwhile will work on front lever.
hat's shit not helpful. 60 second hold progression? If u want to do front lever do full front lever even for 0,5second... it will be longer in future if u gonna do this. U can also go for resistant band and hold front with this.
Since this requires mostly lower back strength *dead lifts* have done wonders for me. I can only hold the front lever for a second but before I was doing dead lifts I wasnt even getting close. Of course you also need to train your back muscles to hold the horizontal position. Hope this helps someone out there since i wasted a lot of time on progression and other training.
@@luffebassen fitness faq gives the exact same advice as every other channel. The advice and exercises given here I have almost never seen anywhere else in the popular channels
those lean back pull ups are great! and you should slowly raise your body higher over time until you can do them in an horizontal position. (aka front lever pull ups)
I'm using exercise bands, and decreasing the resistance as I get stronger already seeing progress. It's not the most affordable way, but to me it makes it feel like you make progress faster because you can do the whole movement and it keeps you motivated
That's shit not helpful. 60 second hold progression? If u want to do front lever do full front lever even for 0,5second... it will be longer in future if u gonna do this. U can also go for resistant band and hold front with this.
Awesome video guys, love the tip on overtraining, something way too many people ignore before they are forced out of working out for days, weeks and sometimes even months. But when it comes to scapular position, I have a shoulder injury and it seems that retracted and depressed scapular position actually eases the tension on my shoulder by incorporating more muscles into the mix, helping keep my shoulder stable. If I let it protract or even fall into a neutral position I start to feel tension. Then again this positioning might be much more helpful for either begginers whose shoulders are weak, or moreso important for people like me who have had shoulder injuries in the past. Thats my 2 cents, I dont know how accurate that is but it's deduction based on observation of myself. Awesome content, keep it up! -Cheers! -MsMi321
That's shit not helpful. 60 second hold progression? If u want to do front lever do full front lever even for 0,5second... it will be longer in future if u gonna do this. U can also go for resistant band and hold front with this.
Something that helps me focus on the hold is to flex the abs and the glutes before I take the front lever position. And I like the lean back pull ups too.
covered pretty much all of the good progressions for getting the front lever EXCEPT dragon flag (very good for getting your core to work together maintaining the tension needed to create the straight line for the front lever) also straight arm pull ups are good for getting the lats and arms used to that pressing down motion with the arms locked out. Try starting these with a little kip and swing to get the momentum. These 2 exercises along with ice cream makers and negative lever holds proved V effective in helping me achieve the front lever.
hey hows it going? ill love to know what kind of food do you eat before training calisthenic or what do you take?. ill truly appreciate that big help. thanks so much
Can you please make a video about your exercise routines? I feel like I'm not doing enough. I usually do about 5 muscle-ups, 3 sets of 10 pull ups, 3 sets of 15 dips and some abs exercises. At this point, my muscles are pretty much spent. Do you think it's a good idea to maybe take a 15-20min break after my routine and do a couple more sets or should I maybe lower the number of reps in my sets and increase the number of sets? Thanks! Really beautiful form on that front lever btw.
Doing the movement with a Band , L Pull-ups , all types super mans/backbends , windshield wipers, leg lifts to bar and super setting with pull-ups leg lifts and or windshields ect with or without bands . Sounds like a workout for the day .
Did you guys get a new camera? Some of the cinematography looks beautiful. I'll be trying those leaning back pull ups for sure. Hope the shoulders doing better Ed.
hi guys, are there any video about diet or something? i guess u guys are not eating crapy food and taking beer.. that will be really helpfull! love ur videos by the way! thanks
I can actually hold the front lever for about 3 seconds by slowly lowering myself with the dropdown. But without the dropdown, I can't even hold the one leg front lever for 1 second.
I've started doing dragon flag but holding a bar with straight arms that mimick a front lever position. Seems to be working for me. Got my first full front lever shortly after
Hi, how long did you guys take to achieve the front lever, I'm stuck at the advanced one leg tucked front lever foe a long time and I'm unable to improve progression. That said, my abs are quite weak relative to my back, could that be a reason why I can't seem to achieve my FL yet? Workout currently: 3x 4 reps of Advanced one legged tuck front lever from dead hang into ice cream maker into FL row (All at once=1rep). Should I keep on doing this or try something different?
I got more out of the comments than the actual video. I am able to do Lsit and tuck for 20s but w/arms bent. when I sytaighten my arms time goes down to 5 sec, which was really discouraging until i read some of the comments. Also, i could only manage 6 pul us w/10 lbs, but niw I see where it's ok to increase the wt. to achieve progress. I do think stronger bicepps are required. I am 67yo.
I tried a tuck lever for the first time a week and a half ago. I did 3x10 seconds, then 3x3 of negatives. My lats were so sore. 4 days later i tried again, and i felt a pull in my left lat. must have strained the muscle. I had no idea how much force these take. I still cant do chin ups without pain, need a few more weeks to fully recover. Then ill try again.
and what about exercices for the lower back i think it plays a major role in the front lever i cant keep my hips up when i try to extend my legs..any tips ?
60 seconds is too long to hold in a progression. if you can hold the progression for a good clean 5 seconds then try the harder one. that's how you get stronger by doing something harder
Ndakey DAKITO yeah. hes totally right. i personally got to one leg extended and i never held any progression for more than 15s. after a good hold its better to pulse into a harder hold OR start at an inverted hang and lower the angle to the point you can hold like 3 seconds max. and doing that 3 sets 3-5 reps
Kanashto Yeah me too I don't see the point. The longer I get is 3 set of 20s and it's been a while since I last did it. I've got a straddle for 3-5s at best.
I agree. I've never seen someone hold a 60 seconds front lever before managing to get the full, that's just nuts! Personally I train with the progressions I can hold for 6-12 seconds for about 5 sets. That is, when I can train (and breathe!) comfortably for 5×12s I move on to train 5×6s in a harder progression. It's been working so far and I can hold the full for 6s.
i have been working at this for a while. im 6'3 and am able to kick one leg out with the other tucked but now im not seeing any progress. im hoping I can break through this year.
Hey Seth, it is def harder the taller you are. Try the accessory exercises. I personally used the progressions with less accessory up until one leg front lever. Than I plateaued. From there I switched to more accessory than progressions and I was able to break forward.
TheguyTv I would recommend you first try to master 20 pull ups. small moment did help me strengthen my shoulder muscles to get use to moving that way, by exercises of smLl front levers and it helped me get strength, till I finally got to do them perfectly
Much much harder. Thats why all these calisthenics guys have skinny legs and can do crazy shit on bar . Also heigt and weight matter a lot. But thats not excuse.
No as most of these comments mention lol. You can go much lower, and most of everyone I know who had a front lever skipped progressions. This guide is based on olympic gymnastics training. Run through the progressions at your own pace progression as you feel right while maintaining perfect form. In between progressions use the accessory exercises with a low rep range
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
i was doing the progressions for almost a year, then i started incorporating WEIGHTED PULLUPS into my training. I kept the idea of being able to pull 1.5x my bodyweight (180lbs + 90lbs) to be able to be strong enough to do front lever.
Everything fell into place after that. 3 months in with weighted pullups, and i could do straddle front lever for 10 seconds. shortly after, i could hold full front lever for 5 seconds.
Aaron Alquiza yeah I've done exactly that same! I've progressed my front lever a lot by simply doing a lot of weighted pullups.
Im doing front lever for 10 months and progressions are really slow, i can hold one leg for 30 seconds , im 177 cm and 75 kilos, how do you mean 1.5x bodyweight i have to pull? Does that mean i have to do pull up with 50 kilos? Please help im really confused im doing also front tuck pull ups...
if youre 75kg, you can add 37.5kg extra weight to be strong enough to make progress easier/faster. once you can do pullups with that amount of weight, youre golden.
i do 2 days per week with weighted pullups. it took 4 months for me to be able to pullup with 90lbs hanging with a chain belt.
Im doing with 20 kilos i can do 10 reps max, ill try with 25 and then 30, thank you so much
I found that resistance bands tied to the pull up bar can really help improve front and back levers. Especially using it for drop sets! Also, I like the new editing style; this is the best so far
Very very complete tutorial !!! Thank you very much !!!!
Love this video! Front Lever was so hard for me but now I know how I can practice!
Feira de Santana Bahia Brasil, juntos com vocês que são nossas inspirações, Thenx, Barstarzz, e todos os amigos estamos juntos sempre.
This is one of the best I've seen for the FL. Scapular position is just "Elitest arguing with Perfectionist" lol
1. Focus on L-sit strength
2. focus on pull up strength
The secret is to be strong as hell lol
Mentally strong
@goggles789 you fucking idiot go do a front lever its strength not fucking balance WTF hHAhah
Good one! I have started on the progressions. I met a young guy yesterday through a friend who is going to help me get my first muscle up. Meanwhile will work on front lever.
This is the most helpful front lever tutorial IMO
hat's shit not helpful. 60 second hold progression? If u want to do front lever do full front lever even for 0,5second... it will be longer in future if u gonna do this. U can also go for resistant band and hold front with this.
Very helpful and clear video, thanks and I've just subscribed
Since this requires mostly lower back strength *dead lifts* have done wonders for me. I can only hold the front lever for a second but before I was doing dead lifts I wasnt even getting close. Of course you also need to train your back muscles to hold the horizontal position. Hope this helps someone out there since i wasted a lot of time on progression and other training.
I'm also pretty tall (6' 2'') so it makes front levers harder and possibly why i havent seen results with other training techniques.
Best front lever tutorial out there, even in 2020! Should be way more popular
Fitness faq beats him by 10 miles.
Same with many many others.
@@luffebassen fitness faq gives the exact same advice as every other channel. The advice and exercises given here I have almost never seen anywhere else in the popular channels
those lean back pull ups are great!
and you should slowly raise your body higher over time until you can do them in an horizontal position.
(aka front lever pull ups)
I think this iz the best frontlever tutorial, great job
Outstanding instruction and excellent film work.
Good one! Will start the first progression TODAY!!
Great video, really appreciate the videos you guys are producing.
Got it. Now I will do a front lever push up.
Great video as usual! :D I will be doing more of them lean back pull-ups now!
BarRookie appreciated it 🙌🙌🙌
another good accessory exercise to get your core feeling strong enough for the front lever is weighted hanging leg raises
I remember learning them with drop downs. But now lost the strength, need to get them back!!!
Dude, thank you for your videos and content! They've been really helping me out lately.
Thank you watching it, commenting, and hopefully liking haha. Much love
I'm using exercise bands, and decreasing the resistance as I get stronger already seeing progress. It's not the most affordable way, but to me it makes it feel like you make progress faster because you can do the whole movement and it keeps you motivated
Yes we actually have a video on that, thats why I didn't include this here. Different strokes for different folks.
Every video should be like this
very good tutorial, thanks
Sick Front Lever on the Ring Rocks!!!!
Awsome video my man keep on doing what you are doing
awesome tutorial! what track is it in the intro?! sounds pretty dope
Thank you guys ;)
cool vid, best on front lever yet 👍👍👍👍👍
That's shit not helpful. 60 second hold progression? If u want to do front lever do full front lever even for 0,5second... it will be longer in future if u gonna do this. U can also go for resistant band and hold front with this.
Awesome video guys, love the tip on overtraining, something way too many people ignore before they are forced out of working out for days, weeks and sometimes even months.
But when it comes to scapular position, I have a shoulder injury and it seems that retracted and depressed scapular position actually eases the tension on my shoulder by incorporating more muscles into the mix, helping keep my shoulder stable. If I let it protract or even fall into a neutral position I start to feel tension. Then again this positioning might be much more helpful for either begginers whose shoulders are weak, or moreso important for people like me who have had shoulder injuries in the past. Thats my 2 cents, I dont know how accurate that is but it's deduction based on observation of myself.
Awesome content, keep it up!
-Cheers!
-MsMi321
Great Tutorial Ed! 💯🚥
Thank you Will
Appreciate this video in every way. Great breakdown! Using thelis method
Amazingly clean
Nice one bro. Really helpful.
That's shit not helpful. 60 second hold progression? If u want to do front lever do full front lever even for 0,5second... it will be longer in future if u gonna do this. U can also go for resistant band and hold front with this.
Something that helps me focus on the hold is to flex the abs and the glutes before I take the front lever position. And I like the lean back pull ups too.
covered pretty much all of the good progressions for getting the front lever EXCEPT dragon flag (very good for getting your core to work together maintaining the tension needed to create the straight line for the front lever) also straight arm pull ups are good for getting the lats and arms used to that pressing down motion with the arms locked out. Try starting these with a little kip and swing to get the momentum. These 2 exercises along with ice cream makers and negative lever holds proved V effective in helping me achieve the front lever.
hey hows it going? ill love to know what kind of food do you eat before training calisthenic or what do you take?. ill truly appreciate that big help. thanks so much
Can you please make a video about your exercise routines? I feel like I'm not doing enough. I usually do about 5 muscle-ups, 3 sets of 10 pull ups, 3 sets of 15 dips and some abs exercises. At this point, my muscles are pretty much spent. Do you think it's a good idea to maybe take a 15-20min break after my routine and do a couple more sets or should I maybe lower the number of reps in my sets and increase the number of sets? Thanks! Really beautiful form on that front lever btw.
Thanks Sir for making this video for beginners. I felt my shoulder/delts pretty tense while trying the practices you showed. Is there anything wrong?
This man doing pull-ups in a hurricane.
Doing the movement with a Band , L Pull-ups , all types super mans/backbends , windshield wipers, leg lifts to bar and super setting with pull-ups leg lifts and or windshields ect with or without bands . Sounds like a workout for the day .
Best tutorial ever!
Beautiful video, thank you
great vidéo bro, very good explication 💪
Justin Buckton thank you Justin
OfficialBarstarzz no problem 💪
Shout out to the notification squad! Ya the real fam.
Powerful Sunday ya!
Smash that like button!
back lever for beginners?
Georgi Valentinov we have one but it's old I'll add it to my list for a new one
ok tyi will chek it out
Thank you for those tricks🔥
Really cool! Thanks for that!
excelente! muchas gracias, suscrito y con notificaciones activadas xd
Mucho gracia Freddy
I'm still tryna get this move
nice tutorial man,
Thank you very much
it's a good technique for beginners ☺
Did you guys get a new camera? Some of the cinematography looks beautiful. I'll be trying those leaning back pull ups for sure. Hope the shoulders doing better Ed.
lptm0ric979 thank you family. Had this one for a while. Did recently buy a gimbal though! Huge difference and fun gadget
Great video!
Mois looks heaps like Ludacris! 😂
Hey Barstarzz,
Question: how long are your workout sessions? How much time do you aim to work out for?
a practice video for back-lever would be awesome ✔
Front lever crank helps too, It is an Lsit to a front lever
Très inspirant merci!
Can you guys please write the name of the artist or song used in this video? maybe a link. Awesome music.
How long did it take for you to master the FL, since the very beginning of your specific training?
Super!💪💪💪
hi im training for the fron lever but its seems like its doesnt getting eny easyer.
my goal is to get full lever until the summer
Great
Thanks ed!!
hi guys, are there any video about diet or something? i guess u guys are not eating crapy food and taking beer.. that will be really helpfull!
love ur videos by the way!
thanks
I can actually hold the front lever for about 3 seconds by slowly lowering myself with the dropdown. But without the dropdown, I can't even hold the one leg front lever for 1 second.
So then you can’t hold it?
I've started doing dragon flag but holding a bar with straight arms that mimick a front lever position. Seems to be working for me. Got my first full front lever shortly after
clean front lever
Moises is Da fucking man 💪🏽
I remember when before I stopped doing calisthenics regularly i did FL for 1-2 secs.. ;( good times were they back then
Why did you stop then , go for it
Hi, how long did you guys take to achieve the front lever, I'm stuck at the advanced one leg tucked front lever foe a long time and I'm unable to improve progression. That said, my abs are quite weak relative to my back, could that be a reason why I can't seem to achieve my FL yet?
Workout currently:
3x 4 reps of
Advanced one legged tuck front lever from dead hang into ice cream maker into FL row (All at once=1rep).
Should I keep on doing this or try something different?
Alfresco_ did you get it yet
"elitists arguing with perfectionist"
when do you ya train ? I'm in Brooklyn, I can use some help, I do not mind driving to the BX
Saturdays at 11:30 am In dyckman
Do you guys train on Tuesdays and Wednesdays ?
Can you make a tutorial for training the latissimous dorsi
Really interesting.. :D I can hold one leg front lever for 30 seconds but full front lever like 2-3 second xD
muy buena paso a paso
do I push my pelvis up to keep my legs straight? I noticed my butt seems to stick out/downward when I attempt the front lever
I dont do train it like most(guess) ppl do.
I do it *my way*
*i am a unique 55 years experienced calisthenics lover*
I got more out of the comments than the actual video. I am able to do Lsit and tuck for 20s but w/arms bent. when I sytaighten my arms time goes down to 5 sec, which was really discouraging until i read some of the comments. Also, i could only manage 6 pul us w/10 lbs, but niw I see where it's ok to increase the wt. to achieve progress. I do think stronger bicepps are required. I am 67yo.
I tried a tuck lever for the first time a week and a half ago. I did 3x10 seconds, then 3x3 of negatives. My lats were so sore. 4 days later i tried again, and i felt a pull in my left lat. must have strained the muscle. I had no idea how much force these take. I still cant do chin ups without pain, need a few more weeks to fully recover. Then ill try again.
Where exactly is this
amazing park?
New York City
Dyckman Street and broadway avenue
5:22 those bags on the bench.
The music is really relaxing,what the name of this song?
and what about exercices for the lower back i think it plays a major role in the front lever i cant keep my hips up when i try to extend my legs..any tips ?
It plays a role but not as a big of a role as it may seem. try working on leg raises with knees locked out, planks, and window wipers
60 seconds is too long to hold in a progression. if you can hold the progression for a good clean 5 seconds then try the harder one. that's how you get stronger by doing something harder
Kanashto Dominik Sky?
Ndakey DAKITO yeah. hes totally right. i personally got to one leg extended and i never held any progression for more than 15s. after a good hold its better to pulse into a harder hold OR start at an inverted hang and lower the angle to the point you can hold like 3 seconds max. and doing that 3 sets 3-5 reps
Kanashto Yeah me too I don't see the point. The longer I get is 3 set of 20s and it's been a while since I last did it. I've got a straddle for 3-5s at best.
I agree. I've never seen someone hold a 60 seconds front lever before managing to get the full, that's just nuts! Personally I train with the progressions I can hold for 6-12 seconds for about 5 sets. That is, when I can train (and breathe!) comfortably for 5×12s I move on to train 5×6s in a harder progression. It's been working so far and I can hold the full for 6s.
Serninja The world record is 53 seconds
*_Thank You_*
always when i try to go from advanched to full i really feel it in my lower back. Do you supposed to feel it right there ?
i have been working at this for a while. im 6'3 and am able to kick one leg out with the other tucked but now im not seeing any progress. im hoping I can break through this year.
Hey Seth, it is def harder the taller you are. Try the accessory exercises. I personally used the progressions with less accessory up until one leg front lever. Than I plateaued. From there I switched to more accessory than progressions and I was able to break forward.
I see a lot of vids with people doing front levers with bad form.
But this guys lever is on Fleek XD
And hes a bigger dude
bigger and stronger lats..... front lever vs muscle ups??? opinions please
Quan Le bigger = muscles ups because you can get more volume in, stronger = front lever
awesome.... thank you... U guys are great and all the videos from planche.. muscle ups.. front lever are great and help alot...
front lever raises also worked for me .
..
Am i the only one who likes the video before even watching it?🤔
I hope not! lol Thanks
ilike ice cream but not makers! haha
to be honest small momentum helped me build up my muscle strength till I was able to finally do it on my own
how long did it take like i can do 10 clean pull ups and even more i guess what the guy says its kinda difficult
TheguyTv I would recommend you first try to master 20 pull ups. small moment did help me strengthen my shoulder muscles to get use to moving that way, by exercises of smLl front levers and it helped me get strength, till I finally got to do them perfectly
and about 4 weeks
can i do 5 reps 6 sets during a day everyday would you recommend that? to increase my strength
the definition of small momentum was small reps high sets during a day?
HowTo Front Lever for beginners in three steps:
Step 1: Get strong;
Step 2: Do a Front Lever;
Step 3: Profit.
what should i go for first, planche or frontlevel ?
They are dominate opposite muscles so you can work both.
OfficialBarstarzz thanks man, on my way to the bars now.
Does someone have a routine to incorporate those exercices? Thanks a lot
Like before watch: check
You the real fam!
is it more difficult with big legs in your opinion?
Much much harder. Thats why all these calisthenics guys have skinny legs and can do crazy shit on bar . Also heigt and weight matter a lot. But thats not excuse.
TheGoodMan I'll try to make front lever with my big trained legs for ever :-)
Is it really necessary to hold each progression 60 seconds?
No as most of these comments mention lol. You can go much lower, and most of everyone I know who had a front lever skipped progressions. This guide is based on olympic gymnastics training. Run through the progressions at your own pace progression as you feel right while maintaining perfect form. In between progressions use the accessory exercises with a low rep range