How To Front Lever In 3 Steps?
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- เผยแพร่เมื่อ 4 ต.ค. 2024
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Dominik
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70 percent of my body weight is 150 pounds. Im 220. Holy crap.
Body fat %? i'm 160ish, did bod pod and was 14.8%. my 1 rep max pullup is 130lbs last i checked. i still can't front lever. close!
@@YouTrolol these are general strength requirements, you need to train the front lever pull variations if you want to actually do it. That’s like being able to shoulder press your BW and complaining about not doing a planche. You must train the microprogressions to do the full movement
@@MDsCalisthenics yeah some people say you need 70% weighted pull up but there are people who can front lever and their weighted pull up is not a lot. the best way to train front lever is to just do progressions and then after that do pull ups/chin ups
@@thecrew2montage678 if I weigh 165lbs how many pounds weighted pull up should I do to carry over to front lever ?
@@chriscox1535 all together 245 lbs, so 165 lbs + 80lbs of additional weight. when you can do that, preferably for reps, start grinding progressions and you will achieve it quite fast. if you have a good foundation of strength than skills are coming fast. U will probably spend 2-3 months to get to front lever once you get 245lbs pull up. your height matters too but not that much.
Step 1 instantly got me the front lever
Yo seventhenics
I have good experience with just practicing easier holds twice a day every day. When I had 1.7x BW pull up, it took around 2 months of just this extra practice.
That's a good sign. I can do 1.7x but am still stuck on the single leg. Even straddle or half lay feel impossible
@@gorytv9847 I have around 1.6-1.65x currently and without any training I can do 1 leg adv. tuck. Now talking about half lay and straddle, those are body positions that you probably dont practice at all so they are awkward. And there is more to them just raw strength for the hold. When I got my FL before, I never trained those. Also, I am not skinny, I am 82+ kg with huge calves so didnt get it for free like many athletes.
@@gorytv9847 you have the pulling strength. It would be your core engagement. Try dragon flags or negative front lever
Front lever pulls is the best!
Well Im only doing +30 lbs for 8 reps rn and I have an advanced tuck so far. 120 lbs
Advanced tuck FL rows are also great for full FL hold
Great tips!
Amazing tips as always. Much appreciated for your knowledge 👊🏻
As someone who just recently aquired the front lever, i'd say just focus on technique, strengthwise you don't really need that much pull up strength (since i can't even do 15 bodyweight pull ups) and you only just need to focus on activating your scapula, core, pelvis, and glutes correctly, when you get it down, the magic just happens spontaneously.
(Also, you will unlock the dragon flag for free when you can do front lever)
I learned the elbow lever first, then the dragon flag... now I'm gonna start working for my front lever. Hoping it'll be easier than usual since I can already dragon flag and whatnot
Don't need to do this much weighted pulls i think because that i have front lever and i can't do as much weighted pulls i think
It will probably help you with front lever but you have to train the skill itself aswell
I'm 70kg. My 1 rep max pullup is 40kg. 70% percent of my bodyweight is is 49kg.
I am so close now
Me: I want to learn walking.
Dominik: do your weighted pull up..................
I can do 42% of my bodyweight for 3 sets of 6. My max has to be around the 65-70% mark. Yet I'm not close to being able to do it. I am guessing I do my pullups in too much of a protracted position and if so do you need to focus on how you pull with the weight in order to progress with FL?
Can u make front lever training for beginners after pullup workout...plzz
Should I go for 1 RM for 70% of my bodyweight? Or should be able to do more than one rep?
And should I start with tuck front lever holds or tuck front lever raises?
if you can do it for reps would be better and in my opinion do a tuck raises with a 1-3s hold at the FL position each rep or a 5-10s hold on the last rep
@@garnme2694 Thank you
Tks
What if I don't have access to any weights?
Put water in a bag and put the bag on the back and pull yourself up.
Yeah me too
I think we should start with the negative part of the tuck front lever raise and then after a while, try to hold the tuck front lever, and then move on to the next level
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"Preferably adding an isometric pause in the front lever position" isn't that just a front lever?
PULL UPS OR CHIN UPS
Did someone saw what I saw?
😬😬😬
🔥🔥🔥❤❤❤💕
Front lever is basically a strong pull foundation, when your pull is super strong and you do “normal” pull ups youre body will tend to natural go in to the front lever position.
Bollocks
how many reps/sets for the front lever pulls?
1-5 reps for 3-5 sets and 3-5 min rest, do it 3 times a week
Cuz we are training for strength and not building muscle in the first place
@@Sheriff.Movement i do 3-5 reps weighted pull-ups 5 sets then 2-5 reps FL work for 5 sets after that i do some hypertrophy work.
is that a good workout or i should change it?
@@garnme2694 No this is actually a very good program. But make sure to change it over time ( like after 6 weeks ) because your body gets used to it. But always make sure you're having enough rest days ( one day at least after each training day )
@@Sheriff.Movement yeah i am taking enough rest i am useing (puhs/pull/leg) split because i like it and i feel comfortable with it.
Ty for your reply i was waiting for someone to tell me that.
@@garnme2694 No problem. Good luck with your journey ✌
70% 1rep max???
and dragon flag
HEY, I can feel stress on my lower back while doing half lay straddle* front lever. Whats my weak link? abs, I can hold full dragon flag for 5sec.? tight hip flexors?
My lats feel good (currently doing 40kg chin ups for 4 reps progressing with steploading method at 84kg, 188cm)
How to front lever
Step 2: do front lever. 🙃
works for folks under 1.8m
So how do you explain Ian Barseagle?
That Guy is 100% on roids @@meialua5178
Dang i thought 50% bw was good xD
I got the front lever in 2 months without ever doing pullups consistently this is BS
my weighted pullup is strong, yet I still can't do it. how should I progress?
If I can do around 5 front lever pulls like those in the video, I am almost sure I will be able hold the front lever for around 5 sec maybe even more.
How many reps on the weighted pull-ups?
Dominik has a great tutorial on the channel for improving on weighted pullups, it worked wonders for me. Might check that out. The range is between 3-5 reps
If you can reach 1.7x BW, doesnt matter. But you want to spend a lot of time training in the 5-8 rep range to build the strength and muscle for it over time. Cant do only 1s or 3s. Thats good for heavy weight practice. Alternate between that and sets of 3-5.
I do 5x5. this is usually after my front lever training. i'm up to 81% of my bodyweight for 1RM, but doing 5x5 with 85 lbs right now. (weigh 160).
@@YouTrololwhen should I increase weight in 5 x 5 and how often should I increase weight?
@@wallesdrop3026 watch the video about how do get a 100lb pullup by dominik sky or weighted calisthenics tutorial by mathew zlat
70% weighted is bullshit, you don't need that much at all
Why, can you explain further?
First
Not really a useful tutorial video ;(