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:
I remember seeing "Hannibal For King" around 2008, on YouTube.
He went from doing a dip to levitating, between two benches.
The man was floating.
It was beast mode and smooth at the same time.
I had never seen anything like that.
And it became my all time favorite calisthenics move.
For several reasons.
Yes there are other very cool moves in calisthenics.
But this one is unique.
Here are a few tips when you train your front lever:
It requires a very strong back and core, as well as good shoulder and hip mobility.
- One of the best way to train it is the advanced tuck hold.
Here are some pointers:
The goal is to hold that position for as long as you can and repeat for 5 sets.
- You can also combine the advanced tuck with full assisted holds using a resistance band. Wrap the band around the bar and place it around your feet and/or hips.
Go for 5-10 sets of max holds with the band.
- You can also practice negative front lever reps where you come from the top hold then descend and try to hold when your body becomes parallel to the ground.
Here again go for 5-10 negative repetitions.
- Lastly spend some time training your dragon flag as a great accessory...
They are very different from the classic repetitions we do with regular movements such as pull ups or push ups. The obvious difference is that one is an isometric exercise while repetitions are dynamic exercises.
But there is much more to it.
There are 2 main reasons why static holds are more demanding than traditional movements:
They challenge your nervous system.
Your body needs to learn how to cope with a continuous, strenuous effort. Indeed, when doing reps, your body is used to taking partial "breaks" between your repetitions, even if it does not feel like rest! So the key is to calm your nerves down and learn to breathe optimally through the static hold.
It addresses your weak links.
Static holds will automatically highlight any weakness in your body very quickly. When doing reps there is always a slight compensation or swing in one way or another...
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