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 Front lever training :) Some advice maybe?

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Rauliuxas

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PostSubject: Front lever training :) Some advice maybe?   Fri Sep 07, 2012 12:58 pm

Hi bro's I've been training front about 2week's from now and idk what 2 do more maybe some of you will give some advice...i do training 3days a week ... 4Set's of Advanced tuck hold's for 15sec's then i go do 4set's of 8-10 advanced tuck FL pull ups ..in other day's i do abs like dragon flags and stuf..can you offer me something more 2 my training? would be pleased. cheers


Last edited by Rauliuxas on Fri Sep 07, 2012 2:00 pm; edited 1 time in total
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DannTheSuperman

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PostSubject: Re: Front lever training :) Some advice maybe?   Fri Sep 07, 2012 1:56 pm

scratch you should be able to hold it.....
but it may be some kind of lack of back strength, so my advice is to do regular pull ups with extra weight,because the FL is 70% back strength and 30% core bounce
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Rauliuxas

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PostSubject: Re: Front lever training :) Some advice maybe?   Fri Sep 07, 2012 2:04 pm

DannTheSuperman wrote:
scratch you should be able to hold it.....
but it may be some kind of lack of back strength, so my advice is to do regular pull ups with extra weight,because the FL is 70% back strength and 30% core bounce

Well i'll try i have a weight vest with 10KG/22LBS~ so it's prety good and i will get a nice bench for dragon flags and other stuf Wink thank's for advice Smile
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Tim

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PostSubject: Re: Front lever training :) Some advice maybe?   Fri Sep 07, 2012 3:03 pm

I'm not quite sure what your problem is?

2 weeks is not much time in order to achieve a front lever hold, so don't be discouraged.

As for progressions, increase the time for the advanced tuck, try one leg straight one leg tucked, straddle, kick/thrusts, put some weights on your feet...
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Rauliuxas

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PostSubject: Re: Front lever training :) Some advice maybe?   Fri Sep 07, 2012 3:10 pm

Tim wrote:
I'm not quite sure what your problem is?

2 weeks is not much time in order to achieve a front lever hold, so don't be discouraged.

As for progressions, increase the time for the advanced tuck, try one leg straight one leg tucked, straddle, kick/thrusts, put some weights on your feet...

I'm not saying it's problem i just asked for some advice and new exercises for my FL well if i rest a weekend i can hold a Stradle a little bit about 5 or more sec's Smile
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NGN

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PostSubject: Re: Front lever training :) Some advice maybe?   Sun Sep 09, 2012 10:36 am

Sounds like youre doing fine! you will have them in another 2 weeks tops.
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Rauliuxas

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PostSubject: Re: Front lever training :) Some advice maybe?   Sun Sep 09, 2012 4:17 pm

NGN wrote:
Sounds like youre doing fine! you will have them in another 2 weeks tops.

Thank's man Smile that's accualy my first dream goal!When i complete this one my goal will be 2 become a bar-barian Smile a long way 2 go but 1 day i'll make it ! cheers
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Rauliuxas

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PostSubject: Re: Front lever training :) Some advice maybe?   Sun Sep 16, 2012 7:41 am

Hi everyone i've been traiing on front lever and i can hold it but my body isnt straight enough .not like a line my but is a little bit low like this

http://crossfitnz.typepad.com/.a/6a00e55220b2208834016762f79f94970b-800wi

any advice?maybe my core isnt strong enough or i dont know Smile
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Tim

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PostSubject: Re: Front lever training :) Some advice maybe?   Sun Sep 16, 2012 9:50 am

You need to tighten your lower back Smile
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Rauliuxas

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PostSubject: Re: Front lever training :) Some advice maybe?   Sun Sep 16, 2012 3:47 pm

Tim wrote:
You need to tighten your lower back Smile

Do you know ant good exercises for lover back?because i tried reverse sit ups for lover back but it's not comftable it hurt's my leg's . any good advice? Smile learned front lever in 1month hehe i thought it's gona take like 6month's or even more Very Happy
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ironloo

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PostSubject: Re: Front lever training :) Some advice maybe?   Sun Sep 16, 2012 5:39 pm

For lower back and core in general nothing beats deadlifts,dragon flags with tension the whole time on upper traps only, & very heavy weighted planks as heavy as you can hold. Do hundreds of the first 2 and at least 5-10minutes total of heavy planks you will feel the difference in a month. You don't need fancy moves for power/strength just the basics to the extreme.Goodluck.
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Tim

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PostSubject: Re: Front lever training :) Some advice maybe?   Sun Sep 16, 2012 5:48 pm

Planks and back levers too Smile
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Rauliuxas

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PostSubject: Re: Front lever training :) Some advice maybe?   Mon Sep 17, 2012 1:17 am

ironloo wrote:
For lower back and core in general nothing beats deadlifts,dragon flags with tension the whole time on upper traps only, & very heavy weighted planks as heavy as you can hold. Do hundreds of the first 2 and at least 5-10minutes total of heavy planks you will feel the difference in a month. You don't need fancy moves for power/strength just the basics to the extreme.Goodluck.

Well dragon flags are good but i don't use any weight.just my bodyweight thought maybe i'll get some. Smile In a couple of day's i'm gona buy a Niroc belt Smile

http://www.youtube.com/watch?v=sYFq3Tvwkw4
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Rauliuxas

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PostSubject: Re: Front lever training :) Some advice maybe?   Mon Sep 17, 2012 1:20 am

Tim wrote:
Planks and back levers too Smile

can't do a back lever.i had a shoulder injury so it hurt's 2 much Smile
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Rauliuxas

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PostSubject: Re: Front lever training :) Some advice maybe?   Mon Sep 17, 2012 1:25 am

Rauliuxas wrote:
Tim wrote:
Planks and back levers too Smile

can't do a back lever.i had a shoulder injury so it hurt's 2 much Smile
my shoulder will be fully recovered only in about half a year Smile
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