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 Front lever progression

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Mdrop

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Join date : 2009-10-25
Age : 27
Location : Collegeville, PA and Miami Beach, FL

PostSubject: Front lever progression   Tue Aug 31, 2010 2:56 pm

Can someone give me a front lever progression that helped them achieve the hold? Right now i am doing

6 sets front lever hold 10 sec (1 leg tucked) -supersetted with backlever hold max

6 sets front lever pulls 5 reps supersetted with bent arm planche max hold

6 sets go into front lever and down (i try to keep my arms straight but they bend sometimes) supersetted with another type of bent arm planche.

I do abbs aswell like dragonflags, zakavellis, etc.

Thanks brothers
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McCoy

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PostSubject: Re: Front lever progression   Tue Aug 31, 2010 4:54 pm

Looks like you're ready for the next step. Pull up through a front lever into an inverted hang position (use your arms a little bit, if you don't need to use your arms you can probably already hold a front lever) slowly lower through front lever, hold if you can. Repeat.

Also, v-sit pull ups are very helpful, so instead of an l-seat, your body is vertical like a normal pull up but your legs are held higher than l-sit towards the bar.
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Rtaho

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PostSubject: Re: Front lever progression   Tue Aug 31, 2010 10:27 pm

hey bro sounds like ur doing good. I also jus started training jus the front n back levers. I see u don't do any of the FL pull ups, negatives an also have u tried straddle instead of 1leg tuck. gl w/ ur training
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Mdrop

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PostSubject: Re: Front lever progression   Wed Sep 01, 2010 11:11 am

Thanks guys

@Rtaho - What are FL pullups? And no i dont do any negatives or straddle... should i? Are the negatives what MC was talking about?

@McCankles - should i add that to my current routine or substitute one of my current exercises for it? Am i doing too little for the FL training?
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Rtaho

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PostSubject: Re: Front lever progression   Thu Sep 02, 2010 6:48 am

towards the end it show wat FL pull ups r http://www.dragondoor.com/articler/mode3/229/

also in beast skills tut it show tucked FL pull ups http://www.beastskills.com/FrontLever.htm

yea we're talkin bout da samething. On a straight bar pull in a tucked inverted hang extend ur legs then extend ur back until ur in a high FL then from there as slow n control'd as u can lower to FL or all da way down. u also can do these 1legged or straddle. If u can hold a 1legged FL u should see if straddle is harder. wat ever is more challenging.
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McCoy

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PostSubject: Re: Front lever progression   Thu Sep 02, 2010 11:32 am

Yeah I've been holding one leg for my FL for awhile and recently started using a straddle and it is a little bit more difficult.
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Mdrop

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PostSubject: Re: Front lever progression   Thu Sep 02, 2010 4:26 pm

ahhhhhhhhh..........

And thanks that website helps. But id have to do Tucked FL pullups, right? cant do the full ones yet, or is that what you guys meant?
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raja



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PostSubject: Re: Front lever progression   Thu Sep 02, 2010 11:28 pm

I think they meant tucked front lever pull ups.
Work on straddle front lever as well.
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McCoy

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PostSubject: Re: Front lever progression   Fri Sep 03, 2010 4:25 am

Just work on tucked FL pull ups at the same time you're working on extending your legs or one leg at a time and you'll progress fast.
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vassili

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PostSubject: Re: Front lever progression   Fri Sep 03, 2010 4:54 am

To reach the full FL , i just started with tuck FL , then one leg for the hold exercice.
At the same time i did front lever pull or pull up.

Front lever need strong back and great core strenght , without a solid core strenght you cant do it.

Dragon flag help a lot if you can do them , do it a lot.
Hanged leg raises too .

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