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Front Lever Workout
Front lever -like any other advanced skill- is not as simple as “do this, do that”. CONTEXT MATTERS. I am not the type of coach that gives you a “fit-for-all-routine” and it’s not my intention with this post.
I’ll do my best to explain every point in detail and give you a SAMPLE workout at the end that MUST be modified to your own level and individual strength and weaknesses.
1- BASIC STRENGTH
Front lever is a strength move where the prime mover is your lats. If you can’t do at least 10+ pull ups, I don’t see a point in training for the FL. At some point you’ll find a wall and we’ll be forced to regress and revisit the basics. Take the time to build a strong base with tons of vertical and horizontal pulls (pull ups and rows respectively)
2- ISO HOLDS
Specificity is key. The FL is an angle specific isometric hold. Therefore, spending time in the position will be the most productive use of your time. As a rule of thumb, use a progression you can hold comfortably for at least 10sec.
3- DYNAMICS
Raises, and negatives will improve certain ranges of the movement and will provide a different stimulus that can be extremely useful for holding the isometric position. They are not necessary, but again, very beneficial if used correctly. Pick 1-2 and complement your holds with these — usually in a lower progression of your holds, but not always the case.
4- CORE
You can unlock the FL with almost zero core work. If your lats are strong enough, the core demand is minimal. That said, a strong core will certainly help with the position and a better looking body line. Dragon flags are fantastic since they involve the lats and triceps just like the FL.
👇 Workout Example:
1. FL Holds (3-5x 10-15sec)
2. FL Raises (2-4x 4-8r)
3. Dragon Flags (3-4x 8-15r)
4. Pull ups (2-4x 10-20r)
Questions bellow!
With Love,
Gabo
@saturnomovement
#Calisthenics #CalisthenicsTips #StreetWorkout #Strength #frontleverhold #frontleverworkout #CalisthenicsWorkout #BodyweightWorkouts #BodyweightTraining #FrontLever #Planche #MuscleUp #explore #explorepage #frontlevertouch #AbsTraining #abs #Core #CoreTraining #CoreWork #frontLever #FrontLeverTutorial #frontleverchallenge #FrontLeverTips
Front lever -like any other advanced skill- is not as simple as “do this, do that”. CONTEXT MATTERS. I am not the type of coach that gives you a “fit-for-all-routine” and it’s not my intention with this post.
I’ll do my best to explain every point in detail and give you a SAMPLE workout at the end that MUST be modified to your own level and individual strength and weaknesses.
1- BASIC STRENGTH
Front lever is a strength move where the prime mover is your lats. If you can’t do at least 10+ pull ups, I don’t see a point in training for the FL. At some point you’ll find a wall and we’ll be forced to regress and revisit the basics. Take the time to build a strong base with tons of vertical and horizontal pulls (pull ups and rows respectively)
2- ISO HOLDS
Specificity is key. The FL is an angle specific isometric hold. Therefore, spending time in the position will be the most productive use of your time. As a rule of thumb, use a progression you can hold comfortably for at least 10sec.
3- DYNAMICS
Raises, and negatives will improve certain ranges of the movement and will provide a different stimulus that can be extremely useful for holding the isometric position. They are not necessary, but again, very beneficial if used correctly. Pick 1-2 and complement your holds with these — usually in a lower progression of your holds, but not always the case.
4- CORE
You can unlock the FL with almost zero core work. If your lats are strong enough, the core demand is minimal. That said, a strong core will certainly help with the position and a better looking body line. Dragon flags are fantastic since they involve the lats and triceps just like the FL.
👇 Workout Example:
1. FL Holds (3-5x 10-15sec)
2. FL Raises (2-4x 4-8r)
3. Dragon Flags (3-4x 8-15r)
4. Pull ups (2-4x 10-20r)
Questions bellow!
With Love,
Gabo
@saturnomovement
#Calisthenics #CalisthenicsTips #StreetWorkout #Strength #frontleverhold #frontleverworkout #CalisthenicsWorkout #BodyweightWorkouts #BodyweightTraining #FrontLever #Planche #MuscleUp #explore #explorepage #frontlevertouch #AbsTraining #abs #Core #CoreTraining #CoreWork #frontLever #FrontLeverTutorial #frontleverchallenge #FrontLeverTips