20 Calisthenics Exercises To Get Better At Front Lever!
20 Calisthenics Exercises To Get Better At Front Lever!
If you want to build the strongest abs and back you've ever had, the front lever is for you!
It requires a lot of work and practice to build up to the full front lever hold itself.
So here are 20 calisthenics exercises that will help you start and/or improve your front lever:
- Tuck front lever
- Advanced tuck/lay front lever
- Banded front lever (band under the hips and band under your feet. Decrease the size of the band to increase difficulty over time).
- Full Negative front levers (top -> down)
- Full Front lever raises (down -> up)
- Straddle Negative front levers (top -> down)
- Straddle Front lever raises (down -> up)
- Full to straddle high holds
- Full to straddle low holds
- Dragon Flags
- Deadhangs
- Toes to bar
- Hollow body holds
- Pull ups
- High pull ups
- L-sit
- Reverse L-sit
- Reverse L-sit rows
- Leg flutters
- Superman planks and/or ab roller
These exercises will allow you to work on core and back muscles and progressively increase your front lever holds.
The front lever will not only boost your overall strength but also provide unparalleled core and back gains:
- Include those exercises in your routine throughout the week to get better at front lever.
- Pick 3-5 exercises per day.
- Aim for 3-5+ sec holds (or reps when doing negatives).
- Do 3-5 sets per exercises.
Do not forget to add shoulder mobility work to the mix!
Get my full calisthenics course and online calisthenics personal coaching here, if you are new!
Frequently Asked Questions
1. What are the main benefits of learning the front lever? The main benefits of learning the front lever are that it helps you build the strongest abs and back you've ever had. The article states that the front lever provides unparalleled core and back gains in addition to boosting your overall strength.
2. What are some key exercises for progressing towards a full front lever? The article lists 20 exercises, with key progressions including the Tuck front lever, Advanced tuck/lay front lever, and both negative and positive raises from tuck to full straddle positions. Other supporting exercises mentioned are Dragon Flags, Deadhangs, Pull ups, L-sit variations, and Superman planks.
3. What are some variations or tools that can be used to help with front lever training? You can use a band to assist with front lever training. The "Banded front lever" involves placing a band under your hips or feet to make the exercise easier. As you get stronger, you can decrease the size of the band to increase the difficulty.
4. How should these exercises be integrated into a weekly routine? To make progress on the front lever, you should include these exercises throughout the week. It is recommended to pick 3-5 exercises per training day.
5. What are the recommended set and rep/hold ranges for these front lever exercises? For holds, the recommended range is 3-5+ seconds. For exercises with repetitions, such as negatives or raises, you should aim for 3-5 sets per exercise.
6. What additional type of training should be included in a front lever routine? In addition to the core and back exercises, the article emphasizes that you should not forget to add shoulder mobility work to your routine.
