Hello everyone, and welcome to this new article! 😄
After writing an article on: How to successfully hold on to a Handstand? We are going to discuss another emblematic figure of Street Workout: the Front Lever.
The Front Lever, a figure that has had so many bodyweight strengthbuilders dreamed about, whose dream is easily nurtured when you try for the first time and realize how impossible it seems to be. Anyway, that's what happened to me. It was long and painful to get to where I am today. And I am making this article to you with my best advice in the hope that it can save you some time.
But without further ado, make way for 8 tips 💪:
Tip 1: The correct position of the hands and shoulders
For the hands and to hold a static position, I recommend that you use what is called a “strong grip” which consists in keeping the wrists approximately at bar height, as well as choosing the grip width that seems to you the most. easier and which will often be a little tighter than shoulder width apart.
Two more important points: You are going to want to squeeze the bar as much as you can and pull it to the max, but be careful, you don't want to pull it straight down, but rather down and out at the same time, like if you wanted to tear up the bar. Go ahead! The bar does not risk anything. This last point will allow you to activate your back even more and use all the strength you are capable of. This is one of the same principles that you are going to be lifting more weight with the bench press on the barbell rather than the barbell, because you can push the bar outward while the dumbbells only up.
Let's move on to your shoulders. The release and the pushing too far forward is a bad idea, as it prevents the back from contracting enough. And besides, it's not very pretty. On the contrary, pulling the shoulders too far back will require a lot more force and is really not necessary to learn the technique. Front Lever. A neutral or slightly forward position and above all that allows you to contract and lower the shoulder blades is the best and the one where you will feel the strongest, because it allows to maximize the activation of the back muscles that will support a good part of the load while keeping a fairly aesthetic line
You can of course film yourself to get a better idea, but if you're having trouble keeping your shoulders not going too far forward, you're probably still lacking in strength.
Tip 2: Use isometric progressions
I show you here the list of my favorites in ascending order of difficulty, with a small indication of the time that I advise you to take before moving on to the next one.
You will notice that there is no Front Lever to one leg. Probably the progression to avoid and on which a lot of people get stuck. The big problem with this is that you often tend to want to pull your bent leg as close to your pecs as possible, which not only can make the exercise a lot easier than a more objective position like theAdvanced Tuck to one leg, but in addition, it tends to break the line of the forehead lifting to put the body in a spoon position, which we clearly want to avoid. And all this giving a false sense of progress, because if you bend your leg well, it can become easier thanAdvanced Tuck, when in fact, we fell into a trap.
You understood it, so I advise against it. But if you feel like you're stuckAdvanced Tuck, that you are already holding a long time, but that you do not yet have the strength to hold the straddle or the semi front lift, then you can try to fill the gap between the two by opening your hips even more during your Advanced or by mixing the straddle and the semi in order to find an intermediate progression that you can already hold a little.
These are the most important classical progressions, but there are other important and effective exercises that we will see shortly after 🔥
Tip 3: Work your back or abs more?
So far I have mostly talked about your back and advice numéro 3 is related to a small debate which sometimes revolves around the Front lift. Does it work more on the back or the abs?
You might think that you mostly need big abs and a very solid core. And it is true, it is also what will allow you to keep the body upright. But clearly, it's the back that takes the majority of the work on its own and that will almost always limit you, in my opinion. So you as an ancillary exercise for this figure, obviously mastering the hanging leg raises will be necessary, but anything that is back pulling, like pull-ups, of course, will certainly be even more effective. Someone who handles heavy weight pull-ups very well or even one-arm pull-ups will usually already be able to more or less hold in. Front Lever complete thanks to that.
Where these people will have more problems, on the other hand, which has been the case for me in particular, is that they will often have difficulty not bending their arms too much.
Tip 4: work on raised and negative pull-ups
And as luck would have it, I'll show you some ways to fix this in my fourth tip, which is to vary the types of exercises you train. We have seen isometric progressions, but adding more, like lifts and front-lift pull-ups, as well as negative reps, will go a long way in strengthening your weak points and avoiding stagnation. And as always in Street Workout, you can choose the progression and position of the body adapted to your level.
For pull-ups, you will start by doing them in Tuck, then you can add a new progression before theAdvanced Tuck if you want with the reverse L-sit pull-ups. For the position of your hands, you can keep the same if you want, but it will be easier if you use a false grip which involves resting your wrists on the bar, just like using an even tighter grip. To train these pull-ups, I advise you to choose a progression for which you can do sets of at least 5 repetitions.
Let's move on to the negatives which in my opinion will be more interesting once you can start to straighten your legs. The principle is simple, but the exercise is hard. You start vertically, then descend to the horizontal, controlling a descent as slow as possible.
This exercise hits the body and brain hard, so I recommend that you limit yourself to sets of 1 to 3 repetitions. We finish with the statements of Front Lever, and rather than doing them from a suspension and up to the horizontal, I ended up switching to readings from the horizontal to an inverted position, which I find more effective, especially allowing to better engage the muscles used during the forehead.
On the other hand, here, there is no momentum possible, which makes it much more difficult and will surely require a less advanced progression to be able to do sets of 3 or 4 repetitions at least, as I would advise. A little extra note for the readings, I personally had quite a bit of success using an elastic band, which will allow you to more quickly familiarize yourself with the final position of the Front Lever while offering more assistance in the most difficult position, ie horizontally.
to learn the Front Lever
Tip 5: use elastic bands
And the use of the bands is the fifth tip. Elastic bands can be great allies, as is often the case. But be careful, a good fundamental rule to respect is to use them only to oppose the natural force of the movement which goes from your hands to the ground, here. And so, you don't want to put the band around your feet, because that will distort the movement, in addition to making you want to bend at the hips, but you just want to put it in the same direction as this natural force, so as to that they come directly to oppose and reduce it, but without changing anything else. One last note about the bands! Be careful not to disengage your abs either in return for their help, which would be synonymous with a back a little too bent.
Tip 6: correct mobility & flexibility problems
And speaking of a curved back, some curvature issues could stem from a lack of mobility, which is the subject of this 6th tip.When we tend to bend at the hips or legs, which we will often see first in the positions in straddle et semi, it can come from a lack of mobility in the hips, buttocks and ischios.
To solve this little problem, here are some good exercises that I recommend that can help you get back on the right track:
Tip 7: Use the GTG method
You can do these little exercises regularly, a little when you want and without straining too much. A bit like strength exercises to take the bar, which is the seventh tip, Besides. What I mean by that is that you can apply the GTG method which basically consists of doing a few low intensity sets, one by one throughout your days, with lots of rest in between. Of course, that will often mean having a bar or something handy at home. And if you don't have one, I feel obligated to point my finger at the one that I finished designing myself after many prototypes, which is quite wide and quite stable and which adjusts to four different heights for a versatility and a quantity of exercises offered which are really impressive. It can support up to 120 kg of load without losing stability. I am very proud of it. In any case, and if it tempts you, it is available at this link, in by clicking here.
Tip 8: Create your Front Lever routine
We go to 8th tip who is you doing and following a routine for the Front Lever. I would recommend that you put at least 2 or 3 exercises directly related to this figure by drawing from the different categories that we have seen, namely isometric exercises, pull-ups, readings and negatives.
Of course, the idea is to repeat this routine, to measure progress and to make it evolve with the improvement of your times and repetitions. Obviously, it would be better to cram it all in during a session drawn from the back and abs style, so that you could also incorporate accessory exercises, like variations of pulls or leg raises. Naturally, the more the Front Lever is a priority for you and the more predominant and regular it is in your sessions and your weeks, the faster you will get it, of course. But nothing prevents you from not giving it so much space if you have other goals at the same time. Finally, to add a little variety to your routines and to give you some ideas, in addition to the main exercises or accessories to possibly test and train, here is a small selection of additional exercises. From what I've heard, not everyone consistently credits the same exercises as the ones that worked the most for them, so maybe one or two of these will get you the best. little click that will be the key for you.
To conclude, I give you two more last mini tips that won't really help you strengthen yourself, but which will make you better immediately!
Having heavy legs will complicate the process, of course, as will doing your Front Lever only on a high bar, so if you want to test yourself on a position and maximize your score, take your shoes off and do it on a low bar, you can probably save a few seconds and that, clearly, is not bad.
In any case, I wish you the best of luck in all of this. Hope you could find something useful in this article, to watch the video just click here.
Take care of yourself ! ✌️