My Favorite Calisthenics Move

I remember seeing "Hannibal For King" around 2008, on YouTube.

He went from doing a dip to levitating, between two benches.

That was a Front Lever.

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.

Because it is:

• The simplest of all "hard" moves
• Deceivingly easy looking
• Extremely hard to hold
• Very minimalistic
• Joints and shoulders friendly
• Gives you bulletproof abs
• Carries on to other movements
• A mindset challenge

Here are a few tips when you train your front lever:

• Always start practicing the hardest version that you can hold.
• Then add easier variations to your sets to extend your time under tension.
• If you are advanced you can use the variation I use in the video.
• If you are starting your front lever journey, use the simple tuck hold to...

How To Improve Your Front Lever

The Front lever is one of the hardest move in calisthenics. 

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:

• Squeeze your knees together
• Point your toes
• Don't let your hips fall
• "Push" the bar away from you to keep it at your hip level
• Breathe slow and steady

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...