bro listen, i dont know how i came across your channel but i am so thankful that i did. i was just telling my friend about how i got into calisthenics after struggling with a spinal disc injury for the past 9 months. i used to take bodybuilding very seriously, but for a long time i have been limited by my mobility. I recently got into calisthenics because it is functional, difficult, and very satisfying... in a way that bodybuilding never really was.. i want to learn to become mobile, flexible and strong as fuck. your channel seems like the gateway drug. keep the videos coming. i will indulge as i progress on my personal journey.
Very glad to hear that this is inspiring you! And I've absolutely felt the same way as you. Doing calisthenics it's an absolute guarantee that you will become more functional, improve your mobility and body control. Keep going!💪🏻
Well it's been 2 months. While I had some health problems I can say this works. My back and form were bad, guess I was brute forcing and reached a wall. So I added more back exercise and improved the form, both on the bar and resistance bands. While it is shaky and doesn't look too impressive visually, I can hold straddle front lever for 5 sec, something I couldn't do before so very nice. Will keep on doing it, until I can do full FL. Thx man.
So true bro last year i decided to make a test i worked 3 months just doing diferent types of holds with band and tuck or advance tuck in those 3 months i didn't see almost any progress then i said next test i wont do any front lever hold and i will work on getting stronger on vertical and horizontal pulling so i worked an entire month doing ring pull ups and ring rows 3 times a week. In just one month without a single hold practice i tried and could hold one leg with ease like 10 seconds
Ok, I've been stuck on FL progression for awhile now and was lost. I'll start your way tomorrow, dedicated rows and rises, and come back commenting in 2 months to share my progress. I also tried your tips and what do ya know, it just works. Was able to hold current FL progression longer, with better form and less pain so I guess here we go. Thx for the video man, see ya soon™
@@HabNath In short, works for me. My biggest problem were bad form and lack of back exercise. Clearing that already shows improvement, as I can hold fl straddle for 5 sec.
@@HabNath Haven't done pull ups in a while. I can do 14-15 chin ups up to chest in L sit form. So I have ok strength, working with sets and reps to improve my endurance.
After training front for over 8 months now, Im at half lay, Im splitting front training for 2 sessions in a week, one with straight arms and second with bend arm excersices. Always starting with most important and hardest to me. For first workout Im doing fl hold with band under my hips on low bar, fl raises and reverse deadlift, for second workout Im starting with ice cream makers, adv tuck fl pull ups and ending with dragon flag on bench. In the meantime back sessions include bw and weighted pull ups and chin ups. Im on good way. Remember in the first year of training i saw fl raises and i couldnt do even one because it was impossible , it is really satysfying making your own program and seeing that it is working :)
I am laser-focused on your video when you said "you never need to watch another one". It is not intense on the abs and the exercises you suggest are on point 💪. I think you did it, well-done 💯
Great video! Its very sad that so few people give this information on youtube & instead tell beginners to focus on the progressions when really, general strength & muscle should be built first. Same thing applies for planche
Really really helpful. I have been doing the front lever hold the whole time before watching this video. Hopefully I change my mind just in time. Thank you.
Love the vid and all your proficient tips! I've been stuck with a straddle FL 3-5s for 4 months now and just didn't know what else to do progress even further. My training program for FL are FL raises, band assisted holds and inverted deadlifts. Each at least 3 sets amrap / as long as possible. Considering your explanations i think i should focus on building a little bit more pulling and rowing strenght before jumping in the fl specific exercises again. Thanks a lot!
Sir! I hope you just started and that explains your still low subs amount, cuz your info is gold! You deserve to be in the 7 figures and with this awesome content I'm sure you will. I'm working on front lever now for 1 year, can do straddle for like 7 secs, but the full front still not there. For sure the mid back is where I need more hypertrophy. Excellent analysis and explanation. I made the most progress when I was doing weighted pull ups/chin ups then 12 reps Australian with 5 secs hold every 3 reps (make sure to keep depression and pull to ur hips with australian). Loved the tip of never do negative 1 rep max. Even with tucked it's so god damn heavy and stressful, u can feel it straight on the triceps cuz the back just reaches failure so quickly only the triceps are left to hold. Keep it up!
only regret i have is that i started training for calisthenics at 25 yr of age although i have achieved front lever and handstand in 2 years time but would be cooler if had reached these skills much younger Start young guys !
I started calisthenic when I was 25 years old and now I’m 27 years old I been training for the front lever for 1 years and 10 months and I can hold a bad form front lever for 3-5 secs perfect form for 2-3 secs
Such an amazing and useful video! I’ve been wondering if training dragon flags and toes to bar for the front lever is a waste of time or not when I can already hold an L-Sit for 30 seconds plus..
9:10 youre talking abount jumping into it from the floor but what about enterring it controllably from this position? personally i do it like this but i release my leg slowly and start all the necessary tension beforehand
My top 4 exercices are front lever raises from top to 90degres, pull ups,rowing with open elbows and skull crushers for triceps which are as important as back muscles for the front lever
Good stuff. My heavy weighted pull ups suck and got worse over time although my sets of 10 are getting stronger now. I went from bent legs to straight body thinking its more specific but I struggle to generate force in the position. Ive got to straight body one leg hold for few seconds. I am also trying rows. Wide ring rows or archer ring rows. Cable rows are easy, 100+ kg for sets of 8. I have a lot of back muscles. Might be the retraction but idk why my pull ups suck. Lat pulldowns I do for warm up only are getting stronger which is weird.
I’m just doing reverse front levers after being able to perfectly hold a straddle and adv tuck. Literally a month ago I couldn’t hold a tuck for even a second. I started using 1 leg a time for adv tuck. Out of notI held it for 3 seconds and can do It much longer now. Right now Im on my last couple steps to finally reach the front lever after many setbacks.
85 kg 5'11 athelte trying to get my statics stronger, will take this video into consideration highly I do mostly vertical pulling but highly neglect horizontal pulling, will reprogram to accommodate this, I have noticed when I focused on weighted pull up my front lever got stronger despite not even training front lever at all
You dont even need L Sit for front lever, being able to hold the hollow body for 60 seconds, your good, a couple of dragon flags, you're good. Lsit for planche yes due to the shoulder push but honestly the core is pretty much strong enough from day zero in Lever. I think the rest is good information, I'm not convinced by the lever negatives, I personally find negatives to be very good once you can hold the advanced and half lay, getting from there to full lever, the negatives are good and I do try to do one set negatives because it means i can really try to force the absolute slowest decline possible on each one which drains the muscles and needs a rest between them, but personally if you are warmed up I think they are a great exercise for that transition to full lever. I tried band assisted and raises, but neither really help with the HOLD aspect, both helped with being able to raise from dead hang, but neither of them helped me stop the raise in lever and hold, whereas the negative did help with that. I went for quite a while being able to raise into and beyond lever from a dead hang, but never being able to stop or hold it at all, the negatives really helped me get better control in that sense.
Hi laikarts! I watched the whole video and must say it was a very very helpful explaination! Thank you very much. I really have to improve the overall „pullup“ strength! Another question, my goal for the comming summer is to of cours get even better in frontlever, handstand and Freestyle-things, but i also wanna get strength for this fu**ing planche😂 I really wannt to get much stronger in this exercise this year. But i am stuck at like V-seat to handstand PRESS. You know, what i mean i think. To get in Handstand Position without bending my arms… could you help me maby a bit?
so first secret is building a base of pulling strength but there's no definite scale because everyone is different so it should be no less than 20 clean pullup and 5-6 reps with a weight half of your bodyweight and one rep max of 70-80% of your body , once this is completed then start training front lever progressions and keep traing both like train pullup with weight and rest 2-3 days the train front lever , add some L-sit pullups too, that's it youll get there a lot faster when you train this way, good luck!
If you have it definitely do not train hard ignoring the pain. You will need time to let it recover. I've had it myself. If you have the pain in pullu ps you can try switching to neutral grip or hanging handles like gymnastics rings for a more natural motion, that will stress the elbow a lot less.
i was wondering if i am training the right way? i can do 22 pull ups max, and i can do adv tuck pull ups to touch for 3 reps and the rest are just bad form not going to touch the bar. currently training only full front lever negatives, i can do half lays for 3-5 seconds, and straddle fl for 3-5 seconds am i going into the right path?
165cm 50kg Would it still be better for me to apply this type of training method for myself even though I'm really light? Would it be faster to train like this?
Im at a point where I can do one leg extended & one leg tucked holds with 5-8 pounds, and Like you said. I maxed out the skill for that excerise. But despite finsihing your video, i guess im still stuck on what necessarily I need to do next. I already have good pull up strength with weights. So ive been doing front lever raises since that is a skill I have to master
I have good weighted pull up strength, 45kg for 8 reps, I can do clean and explosive muscle ups. Yet I´ve been stuck with advanced tuck front lever unable to progress for months now. It´s very frustrating and I have no idea what I am doing wrong that is blocking me from progressing in front lever I also do weighted body rows with foot elevation Looking at the video I should replace body rows with front lever progression rows? and once I get good with the advanced tuck rows transfer to the static holds? up to what progression should the front lever rows get to before training the static holds?
this is why do front lever negatives and raises super sets the gymnast way from inverted hang lowering to fl how much I can then pulling back to inverted hang on rings also I do Victorian raises it has a good Cary over to the Victorian cross.
yo ian barseagle said that for fl training (when u got to like 20kg pull ups for 10 reps) u should do fl attemps for like 6-8 sets and then fl negatives for 6 sets, just one rep btw its that good?
I don't see what's wrong with the "jumping into front lever" bit assuming you already have a solid 5s+ FL. If the bars/rings are at the right height, the "single leg half lay" entrance (bar set a bit lower than in your video) is actually my preferred entrance
This is for people who can't or can barely hold the progression they are trying to jump in. Your example is equal to most people jumping into a tuck- of course there's no problem with that.
Sounds very reasonable, thank you! Currently at one leg / straddle phase. I can do like 3-4 clean straight raises . Near 90kg. My current routine is : 1. straddle/one leg levers with negatives 3-4 x 3 2. horizontal pull-ups 7-9 x 3 3. kipping muscle-ups 1-3 x 15. Any suggestions?
Your weight is irrelevant, especially since you didn't mention your height. What matters is your leg to body length ratio and how much muscle (extra weight) you have on your legs. Your height matters more than your weight.
Here you go - 183cm. My legs are normal person's legs - no visible hypertrophy, I do cycling from time to time. BTW changed my routine recently: 1. high pull ups (for warmup) 4-5 x 3 2. holds - straddle atm - 3 3. full lever negatives 4 x 3 I wonder should I add (replace the last one) body rows or something else.
I agree with 80% of the things in the video, aside to the utility of full front lever (and other forms) negatives, because they do help (with right warm up and activation). Last small thing, you talk about years of experience.. and that may be true, but the front lever performed in the video are not technically correct. The video it's stil really good. But careful in being an example for others :)
There's actually a lot of misinformation in this video.First, while pulling strength is important, no matter how good you get at pull ups of any kind , it will not make front lever any easier.Secondly, front lever rows are too different from front lever holds to be helpful in achieving the hold.Third, front lever negatives are an excellent way to get the feel of a front lever hold and to progress towards it.If anything , the video should explain technique and what muscles to focus on.Of the countless youtube videos I've watched on front lever , Chris Heria 's are the best.
Your bodyweight is irrelevant. What matters for the front lever is your HEIGHT and specifically how long your legs are in proportion to your body. Also the more muscle you have on your legs will be a factor. My gf is 45kg and she can't even begin to begin to begin to do anything like that even though she's practised these kinds of movements for a while. It doesn't help just to be light because you have less muscle, it changes nothing, it's about your ratio of muscle to bodyweight, which muscles you've built and how.
@@iSwearToCod A male that weighs 45kg?? Even Bruce Lee weighed more than that. If not a girl that'd have to be a child. I doubt many children can do anything like a front lever either unless they were training to be olympic gymnasts. You clearly have no idea how bodies work. Muscle is heavier than fat so the more you have the stronger you are and the heavier you are. The overall weight is irrelevant because you're lifting your own body with your own muscles and your weight literally is your own muscles.. It's like arguing someone is richer because they earn less but have less expenditure because they buy cheaper stuff lol.
@@loot6 jeez how many words do you wanna put in my mouth? a short 16 year old boy who isn’t fully grown can easily be around that weight. you’re comparing to an adult who was 5’6 😂😂😂😂
@@iSwearToCod I'm putting words in your mouth but you admit you're talking about children lol. 😂 The average weight of a 16 year old male is 66.9 kg so that would be a seriously small male for that age even. It'd be more like 13 or 14 years old. Regardless, I extremely much doubt they would have any advantage or ability to do a front lever very easily because they'd have less muscle...duh..😂 Most kids can barely manage a pull up.
@@loot6 lol what? why can’t children be watching this video? you failed massively by comparing to a girl. a little kid has way more chance of a pull up than a fully grown girl. don’t worry bro the average won’t save you, as it doesn’t account for everyone 🤫
I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times. 78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways. 81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times. 88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders. 92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come; and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified. 99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations." 102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75 //////////////
as a adv calithenics atlete this vid is super good
bro listen, i dont know how i came across your channel but i am so thankful that i did. i was just telling my friend about how i got into calisthenics after struggling with a spinal disc injury for the past 9 months. i used to take bodybuilding very seriously, but for a long time i have been limited by my mobility. I recently got into calisthenics because it is functional, difficult, and very satisfying... in a way that bodybuilding never really was.. i want to learn to become mobile, flexible and strong as fuck. your channel seems like the gateway drug. keep the videos coming. i will indulge as i progress on my personal journey.
Very glad to hear that this is inspiring you! And I've absolutely felt the same way as you. Doing calisthenics it's an absolute guarantee that you will become more functional, improve your mobility and body control. Keep going!💪🏻
10/10 explained everything I got wrong. Ty
Well it's been 2 months.
While I had some health problems I can say this works.
My back and form were bad, guess I was brute forcing and reached a wall. So I added more back exercise and improved the form, both on the bar and resistance bands.
While it is shaky and doesn't look too impressive visually, I can hold straddle front lever for 5 sec, something I couldn't do before so very nice. Will keep on doing it, until I can do full FL.
Thx man.
This is exactly the video I was looking for. Nice one.
By far the best video I’ve seen on front levers. Thank you so much!!!
crazy content,, out of 100 athletes only 1-2 are honest, good and correct in delivering tutorials
Glad this is helpful man! And thank you!
I agree with you, gentlemen.
this is the best and definitive video about front lever
So true bro last year i decided to make a test i worked 3 months just doing diferent types of holds with band and tuck or advance tuck in those 3 months i didn't see almost any progress then i said next test i wont do any front lever hold and i will work on getting stronger on vertical and horizontal pulling so i worked an entire month doing ring pull ups and ring rows 3 times a week. In just one month without a single hold practice i tried and could hold one leg with ease like 10 seconds
Ok, I've been stuck on FL progression for awhile now and was lost. I'll start your way tomorrow, dedicated rows and rises, and come back commenting in 2 months to share my progress.
I also tried your tips and what do ya know, it just works. Was able to hold current FL progression longer, with better form and less pain so I guess here we go.
Thx for the video man, see ya soon™
Hey, how did it go?
@@HabNath In short, works for me. My biggest problem were bad form and lack of back exercise. Clearing that already shows improvement, as I can hold fl straddle for 5 sec.
@@manum8170 That's good to know, how much pullups can you do? I'm trying to do the front lever too but stuck at 1 straight leg front lever
@@HabNath Haven't done pull ups in a while. I can do 14-15 chin ups up to chest in L sit form. So I have ok strength, working with sets and reps to improve my endurance.
After training front for over 8 months now, Im at half lay, Im splitting front training for 2 sessions in a week, one with straight arms and second with bend arm excersices. Always starting with most important and hardest to me. For first workout Im doing fl hold with band under my hips on low bar, fl raises and reverse deadlift, for second workout Im starting with ice cream makers, adv tuck fl pull ups and ending with dragon flag on bench. In the meantime back sessions include bw and weighted pull ups and chin ups. Im on good way. Remember in the first year of training i saw fl raises and i couldnt do even one because it was impossible , it is really satysfying making your own program and seeing that it is working :)
What’s easier straddle or half lay front lever ?
ice cream makers are probably the biggest lie in terms of excercises to learn it
I am laser-focused on your video when you said "you never need to watch another one".
It is not intense on the abs and the exercises you suggest are on point 💪. I think you did it, well-done 💯
Bro i swear to God I'm gonna support you on every stage 🙏🏾 this was so good thank you very much♥️
Can you do a planche version 🙏🏾😭
Great video! Its very sad that so few people give this information on youtube & instead tell beginners to focus on the progressions when really, general strength & muscle should be built first. Same thing applies for planche
Love the content, would like to see a similar video for the one arm pullup/chinup
Great, practical advice bro! Thanks for being so straightforward. No fluff. Just facts!
Treino a muito tempo. já vi todos os vídeos sobre o assunto, mas o seu foi o melhor! Extremamente esclarecedor!
Bro this is gold thanks!
I respect you for being brutal honest
You gained subscriber
Really really helpful. I have been doing the front lever hold the whole time before watching this video. Hopefully I change my mind just in time. Thank you.
Best front lever video i have ever seen. Period
Very very good educational video. Thanks.
Love the vid and all your proficient tips! I've been stuck with a straddle FL 3-5s for 4 months now and just didn't know what else to do progress even further. My training program for FL are FL raises, band assisted holds and inverted deadlifts. Each at least 3 sets amrap / as long as possible. Considering your explanations i think i should focus on building a little bit more pulling and rowing strenght before jumping in the fl specific exercises again. Thanks a lot!
Best video i've seen in my life
Sir! I hope you just started and that explains your still low subs amount, cuz your info is gold! You deserve to be in the 7 figures and with this awesome content I'm sure you will. I'm working on front lever now for 1 year, can do straddle for like 7 secs, but the full front still not there.
For sure the mid back is where I need more hypertrophy. Excellent analysis and explanation. I made the most progress when I was doing weighted pull ups/chin ups then 12 reps Australian with 5 secs hold every 3 reps (make sure to keep depression and pull to ur hips with australian). Loved the tip of never do negative 1 rep max. Even with tucked it's so god damn heavy and stressful, u can feel it straight on the triceps cuz the back just reaches failure so quickly only the triceps are left to hold. Keep it up!
Glad you find it valuable! And thank you for the good words!
Hi Lauris! What a fantastic video! Could you create a similar video specifically focused on achieving the Full Planche?
you just one and only honestly athlete than the other athlete
What an epiiiic video! So helpful!!! 👏🏼 Thank you!
Amazing video. Dude you’re so right !!
Great video
Awesome stuff
Great video bro 🙂
only regret i have is that i started training for calisthenics at 25 yr of age
although i have achieved front lever and handstand in 2 years time
but would be cooler if had reached these skills much younger
Start young guys !
I started calisthenic when I was 25 years old and now I’m 27 years old I been training for the front lever for 1 years and 10 months and I can hold a bad form front lever for 3-5 secs perfect form for 2-3 secs
@ more power to you !!!
but i have my regrets of not starting early but that's just life
Such an amazing and useful video! I’ve been wondering if training dragon flags and toes to bar for the front lever is a waste of time or not when I can already hold an L-Sit for 30 seconds plus..
9:10 youre talking abount jumping into it from the floor but what about enterring it controllably from this position? personally i do it like this but i release my leg slowly and start all the necessary tension beforehand
My top 4 exercices are front lever raises from top to 90degres, pull ups,rowing with open elbows and skull crushers for triceps which are as important as back muscles for the front lever
Good stuff. My heavy weighted pull ups suck and got worse over time although my sets of 10 are getting stronger now. I went from bent legs to straight body thinking its more specific but I struggle to generate force in the position. Ive got to straight body one leg hold for few seconds. I am also trying rows. Wide ring rows or archer ring rows. Cable rows are easy, 100+ kg for sets of 8. I have a lot of back muscles. Might be the retraction but idk why my pull ups suck. Lat pulldowns I do for warm up only are getting stronger which is weird.
I’m just doing reverse front levers after being able to perfectly hold a straddle and adv tuck. Literally a month ago I couldn’t hold a tuck for even a second. I started using 1 leg a time for adv tuck. Out of notI held it for 3 seconds and can do It much longer now. Right now Im on my last couple steps to finally reach the front lever after many setbacks.
85 kg 5'11 athelte trying to get my statics stronger, will take this video into consideration highly
I do mostly vertical pulling but highly neglect horizontal pulling, will reprogram to accommodate this, I have noticed when I focused on weighted pull up my front lever got stronger despite not even training front lever at all
You dont even need L Sit for front lever, being able to hold the hollow body for 60 seconds, your good, a couple of dragon flags, you're good. Lsit for planche yes due to the shoulder push but honestly the core is pretty much strong enough from day zero in Lever. I think the rest is good information, I'm not convinced by the lever negatives, I personally find negatives to be very good once you can hold the advanced and half lay, getting from there to full lever, the negatives are good and I do try to do one set negatives because it means i can really try to force the absolute slowest decline possible on each one which drains the muscles and needs a rest between them, but personally if you are warmed up I think they are a great exercise for that transition to full lever. I tried band assisted and raises, but neither really help with the HOLD aspect, both helped with being able to raise from dead hang, but neither of them helped me stop the raise in lever and hold, whereas the negative did help with that. I went for quite a while being able to raise into and beyond lever from a dead hang, but never being able to stop or hold it at all, the negatives really helped me get better control in that sense.
Hi laikarts! I watched the whole video and must say it was a very very helpful explaination! Thank you very much. I really have to improve the overall „pullup“ strength! Another question, my goal for the comming summer is to of cours get even better in frontlever, handstand and Freestyle-things, but i also wanna get strength for this fu**ing planche😂
I really wannt to get much stronger in this exercise this year. But i am stuck at like V-seat to handstand PRESS. You know, what i mean i think. To get in Handstand Position without bending my arms… could you help me maby a bit?
Glad this is valuable for you! That will be a longer answer, message me on instagram @leikarts
so first secret is building a base of pulling strength but there's no definite scale because everyone is different so it should be no less than 20 clean pullup and 5-6 reps with a weight half of your bodyweight and one rep max of 70-80% of your body , once this is completed then start training front lever progressions and keep traing both like train pullup with weight and rest 2-3 days the train front lever , add some L-sit pullups too, that's it youll get there a lot faster when you train this way, good luck!
Any tips to prevent the injury "golfer's elbow"?
If you have it definitely do not train hard ignoring the pain. You will need time to let it recover. I've had it myself. If you have the pain in pullu ps you can try switching to neutral grip or hanging handles like gymnastics rings for a more natural motion, that will stress the elbow a lot less.
I’m really struggling with tuck front lever raises. How can I get better at them?
Work smarter not harder people!
i was wondering if i am training the right way?
i can do 22 pull ups max, and i can do adv tuck pull ups to touch for 3 reps and the rest are just bad form not going to touch the bar.
currently training only full front lever negatives, i can do half lays for 3-5 seconds, and straddle fl for 3-5 seconds
am i going into the right path?
Yes!!
@@raphaelmarcelo8064 thanks appreciate it
Yes
165cm 50kg
Would it still be better for me to apply this type of training method for myself even though I'm really light? Would it be faster to train like this?
Yes, absolutely!
Thankyou
Im at a point where I can do one leg extended & one leg tucked holds with 5-8 pounds, and Like you said. I maxed out the skill for that excerise. But despite finsihing your video, i guess im still stuck on what necessarily I need to do next. I already have good pull up strength with weights. So ive been doing front lever raises since that is a skill I have to master
I have good weighted pull up strength, 45kg for 8 reps, I can do clean and explosive muscle ups. Yet I´ve been stuck with advanced tuck front lever unable to progress for months now. It´s very frustrating and I have no idea what I am doing wrong that is blocking me from progressing in front lever
I also do weighted body rows with foot elevation
Looking at the video I should replace body rows with front lever progression rows? and once I get good with the advanced tuck rows transfer to the static holds? up to what progression should the front lever rows get to before training the static holds?
To get pass adv tuck, train adv tuck FL positives from 90 degrees to top AND straddle negatives
And static holds you should still train but priorities the positives and train them first
Can you make a video on how to increase rowing strength.
Australian pull ups (rows) is the best exercise to start with! The higher you place your feet (can use a box) the more difficult the exercise will be.
this is why do front lever negatives and raises super sets the gymnast way from inverted hang lowering to fl how much I can then pulling back to inverted hang on rings also I do Victorian raises it has a good Cary over to the Victorian cross.
can I do the pull ups with extra weight, and still sharpen the skill, or do i need to to them with my bw
Make one but its planche please i keep doing what i see in the internet but still cant do it.
yo ian barseagle said that for fl training (when u got to like 20kg pull ups for 10 reps)
u should do fl attemps for like 6-8 sets and then fl negatives for 6 sets, just one rep btw
its that good?
same for planche please
9>41 can confirm that my left lat is ripped lmfao . waiting to get back in shape
can you make a video topic about plache
Can you do same video but about the planche?
I don't see what's wrong with the "jumping into front lever" bit assuming you already have a solid 5s+ FL. If the bars/rings are at the right height, the "single leg half lay" entrance (bar set a bit lower than in your video) is actually my preferred entrance
This is for people who can't or can barely hold the progression they are trying to jump in.
Your example is equal to most people jumping into a tuck- of course there's no problem with that.
I’m super strong 💪 with pull-ups and I still struggle with the front lever I weigh 177lb and I’m 5feet 4inch but I don’t have small legs 🦵
Keep going! 💪🏻
can u please do planche in depth next time
Thanks for the request!
planche version?
So what youre saying is that calisthenics is a good way of demonstrating strength but not a good way of building strength.
if you can do dragon flag the core is no problem for front lever
Sounds very reasonable, thank you!
Currently at one leg / straddle phase. I can do like 3-4 clean straight raises . Near 90kg.
My current routine is :
1. straddle/one leg levers with negatives 3-4 x 3
2. horizontal pull-ups 7-9 x 3
3. kipping muscle-ups 1-3 x 15.
Any suggestions?
Your weight is irrelevant, especially since you didn't mention your height. What matters is your leg to body length ratio and how much muscle (extra weight) you have on your legs. Your height matters more than your weight.
Here you go - 183cm. My legs are normal person's legs - no visible hypertrophy, I do cycling from time to time.
BTW changed my routine recently:
1. high pull ups (for warmup) 4-5 x 3
2. holds - straddle atm - 3
3. full lever negatives 4 x 3
I wonder should I add (replace the last one) body rows or something else.
I agree with 80% of the things in the video, aside to the utility of full front lever (and other forms) negatives, because they do help (with right warm up and activation). Last small thing, you talk about years of experience.. and that may be true, but the front lever performed in the video are not technically correct. The video it's stil really good. But careful in being an example for others :)
Prieks redzēt latvieti :D
can you do a tutorial for human flag
Thanks for the request!
מדבר לעניין
When someone thinks core is just your front abs you know they're going to spout some nonsense...
Are you saying he’s spouting nonsense??
There's actually a lot of misinformation in this video.First, while pulling strength is important, no matter how good you get at pull ups of any kind , it will not make front lever any easier.Secondly, front lever rows are too different from front lever holds to be helpful in achieving the hold.Third, front lever negatives are an excellent way to get the feel of a front lever hold and to progress towards it.If anything , the video should explain technique and what muscles to focus on.Of the countless youtube videos I've watched on front lever , Chris Heria 's are the best.
Your bodyweight is irrelevant. What matters for the front lever is your HEIGHT and specifically how long your legs are in proportion to your body. Also the more muscle you have on your legs will be a factor. My gf is 45kg and she can't even begin to begin to begin to do anything like that even though she's practised these kinds of movements for a while. It doesn't help just to be light because you have less muscle, it changes nothing, it's about your ratio of muscle to bodyweight, which muscles you've built and how.
yeahhhh.. he is obviously talking about MALES who workout lol not just a random light girl. their bodys are not the same bro
@@iSwearToCod A male that weighs 45kg?? Even Bruce Lee weighed more than that. If not a girl that'd have to be a child. I doubt many children can do anything like a front lever either unless they were training to be olympic gymnasts.
You clearly have no idea how bodies work. Muscle is heavier than fat so the more you have the stronger you are and the heavier you are. The overall weight is irrelevant because you're lifting your own body with your own muscles and your weight literally is your own muscles.. It's like arguing someone is richer because they earn less but have less expenditure because they buy cheaper stuff lol.
@@loot6 jeez how many words do you wanna put in my mouth? a short 16 year old boy who isn’t fully grown can easily be around that weight. you’re comparing to an adult who was 5’6 😂😂😂😂
@@iSwearToCod I'm putting words in your mouth but you admit you're talking about children lol. 😂 The average weight of a 16 year old male is 66.9 kg so that would be a seriously small male for that age even. It'd be more like 13 or 14 years old. Regardless, I extremely much doubt they would have any advantage or ability to do a front lever very easily because they'd have less muscle...duh..😂 Most kids can barely manage a pull up.
@@loot6 lol what? why can’t children be watching this video? you failed massively by comparing to a girl. a little kid has way more chance of a pull up than a fully grown girl. don’t worry bro the average won’t save you, as it doesn’t account for everyone 🤫
I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times.
78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways.
81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times.
88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders.
92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come;
and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified.
99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations."
102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75
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also this video is waste of time
This gotta be the most honest fl video. Can you recommend a reps & sets program? I'm stuck at hips sinking for full fl hold & 5 sec single leg hold. 🥲
Welcome! Doesn't sound like you're missing a reps & sets program. I will explain, message me on instagram @leikarts