Thank your for the video. It is not only really helpful, but also very motivating. I started with calisthenics with 48 years. Now I am 50 and happy about progressing slowly but steadily. I am training for front lever and was reliefed to hear that even you needed to train for years to reach the target. You are helping me to keep on track, at laest striving for the goal. Thank you Sondre! All the best from Germany.
Great video. I like how you go through the more unknown progressions that few mention. I can't wait for the one arm pull up tutorial, though. The front lever is a big goal currently, but the one arm pull up is as well.
Hey, old comment! Nope, I switched to weight training/bodybuilding stuff, but the closest thing I've done is a 41,5kg pull up, so might not be far off. Not training for bw skills anymore though
This is the single most helpful tutorial on front lever that I have found on TH-cam. I am now making progress after about 2 years of seeing no progress.
I finally achieved open half lay, after 6 months of mastering the adv/super adv tuck. Thanks sondre for presenting the open half progression, it really is unvaluable
Thanks to you I learned to headstand in 3 days, I can hold it for really long now and perfectly straight Next I’m going to try to handstand You’re a great teacher so I thought I’d check out your front lever tutorial as I’m also learning this move
I got my first couple of seconds holds today, going from negative. Both bar and rings. I think the key was resistance bands. I've been training with those for two months now. It's good to be able to hold a perfect form. I also find using an overgrip a lot easier.
It's the best fl tutorial I've ever seen. I'm stuck at dynamic tuck fl right now. I think it's about my body weight. I'm 1.82cm but about 97kg when I'm working out. Struggling for months at the same progression feels bad but this kind of tutorial helps me to change progression when I'm fed up with them.
Sondre, thanks a ton man!! I just love your tutorials. You are the only one helping out beginners really, everyone else's Step 1 is actually Step 10. Keep up the great work! :)
Great content as always! Hope your channel blows up soon, your aproach to calisthenics and movement in general is exactly what I think the community needs to train smart and efectively. I totally agree and share your training methodology 🤙🏼
didn't know about the metrics, no wonder why it took me so long. I have t Rex arms at 175cms and big legs due to years of football ⚽️. On the flip side, since I need to work harder to achieve a front lever, I build more strength and muscle in the process. Very informative video my man.
Thanks for the video. I'm currently working on my advanced Tuck front lever position and find it difficult to move to the next progression. My lower body is very heavy and that makes it harder to progress. Great tip on the body to arm angle ratio, it makes total sense 👍
Nice video! However I think there are some key factors that are missing: the importance of the false grip (it makes the front lever easier), correct scapula activation (retraction+depression) and the exercises that help to that, the importance and the link of having a strong vertical pull (weighted pull ups) and how to use bands to progress more efectively without changing the lever.
Well, I think the importance of false grip is up for discussion. I know some people find it easier with a false and and some don’t. But I agree that it could have been mentioned 😊 Also, scapula position is important indeed. This video was mainly about filling some gaps in the progrogression road to the front lever. I could obviously have made a “complete front lever tutorial”, but it would have been super long 😂 So I am not claiming at all that this video includes everything you need to know about the front lever, just thought I’d cover what I consider an important “missing piece”. Having a strong vertical pull will obviously be of help, but it could never replace actually training for the front lever. I met many athletes who have crazy strong weighted pull-ups, but are far from able to do a front lever. That being said, I would never suggest front lever training to be the only pulling exercise to include in a program. A balanced program would of course also include bent arm vertical pulling, like pull-up variations, training for OAP, or weighted pull-ups depending on the specific goals of the athlete.
I'm at the tuck from lever and I already know that for me it is going to be a long journey, as I am 187cm tall and have thick legs and hips, nonetheless I'm determined to get front lever and planche unlocked somewhere in the future!
6ft 3 , 100kg and over 50. Front lever was never going to be easy for me . Currently at 5 second full front lever holds but progress is really slow . For comparison full back lever is at 30 seconds so my FL is well behind.😭
If I'm not mistaken, something that you say is not quite correct: body length does matter a lot, indeed in the formula for the moment of inertia, length appears squared. For that reason, for instance, adding 5kg to your feet makes FL harder than adding 10kg to your knees (that's what the equations say, I didn't try it myself). Other than that super nice video 😃😃 Also, I can't wait to try open half lay, it might be the solution for my progression (I have the one leg FL but half lay and straddle seem so far)
Just stared doing dragonflags this week, because I felt like I don't have the core strength for frontlever, since I have not focused on training abs much. Good to know that it's likely not the issue, gonna try using resistance Band for sure.
I would like to ask if you made a mistake. The longer your arms are, the more angle you need, i mean, near to right angle (90°). In the case that you said of the long arms (that produce a 90° angle into your arms and body), i think that front lever will be more difficult because your legs are farther of your center of mass, and the more weight farther of your center of mass the lever will be more difficult. The comprobation of this, is that putting weight on your feets is a way more difficult than put weight on your chest, for example. In conclusion, the acuter angle into your arms and body reduces the distance into your center of mass and your legs, this will help to dont have a lot of weight in the farther portion of your body (legs, feets)., and the lever will be easier.
I get your thinking, but it is not correct to think of it this way😅 the placement of your body’s center of gravity will not be changed by the length of your arms. And your hands will have to be above your center of gravity (unless you use your hands and forearms to actually prevent this, which you will most likely not be able to, and if you are, then only a tiny bit). The only thing that having longer arms compared to your body will do mechanically speaking is 1: increasing the angle of flexion in the shoulder and 2: increase the distance vertically from body to hands. It is true however that putting weight on your feet will make the center of gravity lower and thus also make the FL substantially harder. This will also make the angle of flexion in the shoulder steeper because hands will still need to be above center of gravity which has now moved further down. Thanks for commenting and contributing to the discussion. I am 100% sure that a lot of other people where thinking the same as you, but didn’t dare to comment 😉 Also, read the other comment I made for a more elaborate explanation of my reasoning 😊
I have 74 kg and 1.92 height and my curent progresion is The 1 leg adv tuck for 4 5 sec but with poor form Im working on The front lever for almost an year And this video helps a lot i never tried some progressions form this video so i want to work on them to get more confortabile
I’m not sure if you intended to write 4-5 seconds, or 45, but if you meant 4-5 seconds, I strongly suggest you use a progression you can hold for longer, at least 10 seconds. 😊
@@Sondre_Berg 4 - 5 seconds yeah i will try to improve on The 1 leg Halflay or The 1 leg tuck And Also i want to improve on adv tuck pull ups i cant do them full range of motion what can i do about it?
@Sondre Berg 10:32: Whats more difficult? Holding the dragon flag in the most intense angle OR doin dragon flag raises like you did in this video (11:10)?
I am 5'7 (170cm) and I went with the Tuck FL into advanced Tuck FL, and skipped the straddle and just got the Full FL. tho only for a good 5 to 10 seconds at most
Hello hope you doing well thanks for the FL tutorial..! I’m able to do 15 pull-ups but I can’t to advance tuck frontlever Pull so could you please make a tutorial on how to do frontlever pulls there are no tutorial on TH-cam about FL pulls so could you please make one .. !
Nice video! How would you program your workouts when frontlever is your main goal (pull)? Would you focus solely on frontlever exercises and skip other pull exercises?
I would personally never skip bent arm pull, but you are free to focus on whatever you want :) If it’s your main focus, I would at least start the workout with it.
@Sondre_Berg Thanks for the extremely useful video! I've had good results applying the "lost progressions" theory to back lever and dragon flag too. A note in the video states: "one leg front lever...is a progression i don't actually recommend...". Why not? What's the issue? Injury risk? Or not effective? Or something else?
It’s because of the inconsistency of the positioning of the other leg and also the fact that it doesn’t really fit in between any of the other progressions. You can of course use it, it’s just that I’ve found it difficult to use from the perspective of a coach 😅
Height: 1.90 cm Weight: 90-93 kg (fluctuating depending on season) Gym rat for 10 years, managed to pull an advanced tuck front lever 3 weeks into training for it and now any progression seems so hard that makes me consider it nigh impossible. 2 months in i can do a one leg full lever but that's my limit.
Nice tutorial ! However I partly disagree with what you said about using the resistance band under the feet. For beginners, the most optimal way to use the band would be under the hips. Later on I would advise adding some sets using the band under the feet because it gives us more awareness concerning our core and lower body activation. Even Michal Urbanik, who holds the FL for 53s, advised me to use this version with the band under the feet. If someone who has this much knowledge about the FL as well as an incredible level, it should mean something I guess. Feel free to tell me what you think about it ! Cheers :D
Well, we’ll have to agree to disagree here 😜 My reasoning for not recommending this is mostly based on my approach programmatically though. As I promote using bands mainly to ease the gap between progressions, the way I recommend using the bands is the way that makes it most similar to the progression we want to achieve. Based on this, the reason I do not recommend using the band at feet is because the force of the band will in this case have a horizontal component attacking the center of gravity and a vertical component attacking feet. This will have 2 effects that in my opinion is unwanted (mainly related to how I approach the programming). 1: it will make you have to pull feet downwards to keep hips straight. This means you will engage glutes and hamstrings to keep hips straight and lessen the pressure on the abdominals. 2: the horizontal part of the force will manipulate your centre of gravity so as to make the position different than what it would be without bands (related to shoulder angle). Now I am not saying that this is how it need to be done, but to me it makes sense when approaching it in the way that I suggest in this video😊 Also, I cannot say that I know who this Even is, but he sounds like a beast😂 like I said, I don’t know him, but the fact that an athlete is strong does not mean at all that he/she is a good coach and that the method he/she used would apply well to other individuals. That being said, I am sure the front lever could be achieved with different approaches as well as with using the band technique that you mentioned 😊
@@Sondre_Berg Amazingly reply and really good points!!! 1) You end up with less actual gains in your abs and hip flexors and 2) If you change the center of gravity you are not teaching your back how to engage the proper way. I haven't found bands to be beneficial so far in my FL journey. I personally focus on very strict form , aiming for depression and retraction in the scaps with straight arms and really try stay hollow and breathe down into my lower abs for the duration of the hold. You can discover your weaknesses by testing each component and then attack them with different exercises. Front lever pulls, front lever eccentrics and front lever banded pulldowns are all amazing additions (see fitnessFAQ for details on these)
I'm 181cm tall and I'm in the last progression ( full front lever with thin band ) I can also do about 7 reps of full dragon flag confidently . I've started the front lever journey one month ago and I assume that I'm gonna achieve it before February ends ( I hope so )
Its more than enough to start your front lever training, but it’s difficult to anything about what progression it would be equivalent to strength wise as this is very individual. Also, front lever and pull-ups is very different, even though that share some similarities regarding muscles used. Why don’t you just give it a try? See what progression feels optimal to start with. I recommend using a progression you can hold for at least 10 seconds and then build more time and endurance until you can hold the next progression for about 10 seconds
@@sixstringpassion9110 I started my FL journey by just tucking my knees up under the bar (above your body) , then my next queue is to aim for depressed/retracted scapula and straight arms, now slowly lower your knees (still tucked) down to around the position they would be in a full front lever, so horizontally in front of you, stacked over your chest. Hold until failure and control the decent down to the floor.
Ive been doing Calisthenics for over 7yrs and the front lever was the third move i did.It took me 4months back in the days.I like to do negatives straddle front levers for strength.Dont raise when your progressing for the front lever its a waste of energy.
I achieved straddle front lever in almost 4 months but it's been more than a year since then and I still can't bridge the gap between straddle and full. I can do the half lay also but still not full.
The big question then is, for how long can you hold the half lay, or the straddle? I find that many often underestimate the increased difficulty between the profressions and find themselves training progressions that are simply too hard, just because they don’t want to feel like they “regressed”. If you can’t hold the half lay for at least 10-20 seconds, you cannot expect to be able to hold a full FL at all. Also, even though you are able to hold a progression for let’s say 3-5 seconds, it doesn’t mean you should use it in your workout. A hold this short equates to about the same time under tension as a properly performed repetition, and I suppose you wouldn’t use a progression you can only perform 1 of either😅 You could, of course do this (and sometimes you should), but it would not be efficient alone and would need a drastic increase of sets in your workouts as well as longer rests. I am not sure if this applies to you, but it is something I see very often.
@@Sondre_Berg thank you so much. I can hold half lay for 6 to 10 seconds max and I can do straddle for 10 to 15 seconds so should I work more on the regressions? Or do repetitions on like tuck front lever pull ups and front lever raise?
@@debarjandatta2170 working the straddle sounds like a good idea then and working it towards 30s. This is given that your straddle form is good, if not, consider the open half lay position to clean up your straddle. Try also adding some dynamic variations into your workouts (like the way I suggest in this video). You could also test out my front lever 2 module in my app if you’d like some inspiration for your programming approach. There’s a 7 day free trial, so worst case, you just snag my programming and cancel subscription 😂 there are also discounts to be applied for depending on the country where you’re based👌 Anyhow, let me know if you figure it out and finally get your full FL😊
But doesn't the front lever also become harder the bigger arm length/body length ratio gets? the bigger the ratio the greater the angle between our arm and the body but also the lever increases (and it's harder to apply force through longer lever). Any help guys?
It is a very complex relationship and I didn't want to get into the specific details, as I would most likely mess it up :P Here are my thoughts based on a super simplified mechanical analysis: Longer arms, will indeed increase the distance from the shoulder where torque is applied. In calculating torque in shoulder due to hands exerting equal force as imposed by gravity on the body mass center (MC), it is only the vertical component of this increase in arm length that becomes relevant, meaning only a portion of the increased length is actually contributing to making the required shoulder torque higher (torque = length of arm x Force x sin(angle). The insertion of the lats (assuming in this simplified example that this is the main muscle of importance) is at the humerus and if we can assume that the insertion distance (distance from shoulder joint) increases linearly with the increased arm length, then the force needed to apply said torque will also decrease and thus to a big extent make up for the increased torque caused by increased arm length. The lats is very wide and have many attachments, so it is difficult to say how the degree of shoulder flexion/extension (resulting in the angle we are talking about) will affect the applied forces angle of attack, but to me it seems very likely that for the relevant range of front lever, a bigger shoulder angle will also cause a more beneficial angle of attack from the force applied by lats, thus requirung less force for equal torque when angle is increased. In addition to all of this, you have the effect that sarcomere length of lats will shorten as the angle of shoulder flexion decreases, resulting in the muscle being unable to apply 100% tension. The percentage of maximum tension is drastically decreasing as the muscle is contracted. I have to admit that I threading in deep water here as I have no formal education bio mechanics :P Most of all, my claim that the front lever gets easier the longer your arms are compared to your body is based on observations. I have seen countless of front levers, and in all cases where someone learned a front lever super quick, they seemed to have a very favorable arm length to body ratio. I also observed the exact opposite for individuals struggling with learning the front lever.
@@Sondre_Berg Thanks for a thorough answer, I think you have made some good points in this analysys, surly as you mentioned in the video there's a lot of factors that contribute to how hard the front lever is. But these seem significant and pretty easy to measure. As well I have heard several people (a lot of coaches in the community) notice that the pulling strength doesn't seem to be so heavily effected in taller individuals, although the pushing does. So that also alligns with what you said.
@@Sondre_Berg Great tutorial, but I disagree on your conclusion that long arms make it easier. I agree that the most important effect of increasing the length of the arms is to change the angle of attack, however in this video Daniel Vadnal from Fitness FAQ is claiming that one is stronger the smaller this angle is: th-cam.com/video/zqHhuHxtefE/w-d-xo.html. Try it out! Even though the band resistance increases with elongation, the perceived intensity changes very little, indicating that we actually are stronger at smaller angles. In that case long arms actually make it harder, as the increased angle of attack makes for a less favourable muscle activation! Don't you agree? Anyways, keep up the good work, the tutorials are getting better and better :D
@@eivindbering4300 I agree that we may feel more of an activation in the end range of motion here, but not that we are actually stronger here. To make my case, instead of using resistance bands, try using a cable in the gym with a fixed weight (preferably close to your limit - 1-3RM). To best simulate the open chain version of the load we get from a front lever lay on the ground with the grip of the cable directly over your navel (or close to it). Make sure the cable is under tension when gripping it and laying down. Now you should have a starting angle of about 90 degrees in your shoulder. Try now with straight arms to extend shoulder so your hands hit your hips (or lower depending on arm length). I will be very surprised if you still bee stronger in the most extended position, but it would be great to hear your feedback on it 😊
I've just resorted to strengthening my back... With paused negatives, sets and reps and regressions as I tire. Also dragon flags sets, and one arm pullup training, I hope assist it. I'm so close, I just sag a bit when I try a full. The progressions are all pretty solid. I'm tall and quite heavy due to that, so this has been one of my real struggles for years. What would you suggest is the problem if you can hold a progression, but if you try to extend beyond it even a small amount, you immediately lose form and drop? Like trying to go from holding slightly bent legged full front lever for a few seconds and if you even attempt to tidy it up by straightening the legs you just collapse?
I’ve tried to practice but honestly it’s hard on the elbows. I currently am healing from golfers elbow and when I do any front lever practice it’s like immediate reminder that it’s not healed. So not sure what to do except wait. Any tips to practice without the hanging part? Just core strength or push-ups? What’s your thoughts.
I would never recommend just waiting for an injury to pass, this usually causes it to return pretty quickly again. Identify the reason, avoid this and strengthen💪 When golfers elbow is an issue, simply switching to a supinated grip, especially for the front leavers usually avoids then pain so you could potentially keep gaining FL strength using this grip 😊
@@Sondre_Berg thanks I’ll try a new grip. Golfers elbow is from climbing and working out doing weighted pull-ups and other training. The only thing that hurts still is when I do the front lever practice. Such an intense strain on that particular muscle. I’ve continued to climb and workout / stretch but just careful to hydrate and feel everything out before pressing too hard. Thanks for the tip will give it a try.
Hey bro ijust noticed you haircut and i love it! Nice vid, thank you!!! Hey and by the way i just wanted to check out the links in the description but it always tells me this 404 page not found stuff maybe you could fix that.... No offense i just want to help.
Well, now i know why it feels so impossible for me even though i can pull some solid weight on pull ups, i have the most severe form of the ,,ape factor" :DD and my legs are too heavy as well :(
Also, weighted pull-ups doesn’t have a very good carryover. Remember that the fact that the move is more difficult for you due to body proportions only means you will have to get even stronger compared to other in order to perform one. Training for it will be a great strength exercise nevertheless 😊
Sondre, thank you very much for all the video's! Is Pullup strenght close to Front Lever strenght? I mean, having a huge amount of pulling strenght in the 1 to 5 reprange makes the Front Lever easier?
83kg and 179cm B Coach ? Your fellow premium member thought you were like 89kg for same height… I feel so tiny comparing to you with my 175cm 75kg yet I thought size of fat was much bigger than muscle…
I found that by having my feet surgically removed my front lever had a clear improvement in form
I'm guessing it wasn't voluntary
This is so true, I'm simply laughing my arse off!
Good luck learning pistol squats!
@@tschm1840😅
You sound super gay
Lets goo Norway. Most honest and detailed tutorials about calisthenics. Keep it up
his name is sondre
He is a smart guy, not only a random athlete. Keep going man!
It is actually one of the best videos about front lever on youtube. Especially, the initial physics explanation is really good. Keep up!
Thank your for the video. It is not only really helpful, but also very motivating. I started with calisthenics with 48 years. Now I am 50 and happy about progressing slowly but steadily. I am training for front lever and was reliefed to hear that even you needed to train for years to reach the target. You are helping me to keep on track, at laest striving for the goal. Thank you Sondre! All the best from Germany.
"Do not just get stuck doing core routine like somebody recommended you" Shots fired 😂😂😂
Great video. I like how you go through the more unknown progressions that few mention. I can't wait for the one arm pull up tutorial, though. The front lever is a big goal currently, but the one arm pull up is as well.
Thanks 😊 the OAP tutorial should be up in a few weeks
Can't wait!
Have you achieved both yet ?
Hey, old comment! Nope, I switched to weight training/bodybuilding stuff, but the closest thing I've done is a 41,5kg pull up, so might not be far off. Not training for bw skills anymore though
@@gustavwenhelseth7681 weighted pullups help a lot with the front lever. Watch "the problem with frontlever" youtube video.
This is the single most helpful tutorial on front lever that I have found on TH-cam. I am now making progress after about 2 years of seeing no progress.
I finally achieved open half lay, after 6 months of mastering the adv/super adv tuck. Thanks sondre for presenting the open half progression, it really is unvaluable
I never struggled with the front lever, I got u right a way. But struggling for 2 years with the handstand …Nice tutorial 😊
Thanks to you I learned to headstand in 3 days, I can hold it for really long now and perfectly straight
Next I’m going to try to handstand
You’re a great teacher so I thought I’d check out your front lever tutorial as I’m also learning this move
I got my first couple of seconds holds today, going from negative. Both bar and rings. I think the key was resistance bands. I've been training with those for two months now. It's good to be able to hold a perfect form. I also find using an overgrip a lot easier.
Wish I found your channel a long time ago. Your tutorials are great! Thanks Magnus for doing the collab with him!
Great brother! It's Mark from Syria. I'm training Front Lever in this mesosycle. Cheers bro. ❤
Best calisthenics channel on TH-cam!
It's the best fl tutorial I've ever seen. I'm stuck at dynamic tuck fl right now. I think it's about my body weight. I'm 1.82cm but about 97kg when I'm working out. Struggling for months at the same progression feels bad but this kind of tutorial helps me to change progression when I'm fed up with them.
glad to be of help! :)
Weight/strenght ratio is very important indeed
Sondre, thanks a ton man!! I just love your tutorials. You are the only one helping out beginners really, everyone else's Step 1 is actually Step 10. Keep up the great work! :)
Great content as always! Hope your channel blows up soon, your aproach to calisthenics and movement in general is exactly what I think the community needs to train smart and efectively. I totally agree and share your training methodology 🤙🏼
I appreciate that! :)
Thank for the hip straddle position.
Never imagine Haaland give me a tips for front lever, thank you man
didn't know about the metrics, no wonder why it took me so long. I have t Rex arms at 175cms and big legs due to years of football ⚽️. On the flip side, since I need to work harder to achieve a front lever, I build more strength and muscle in the process. Very informative video my man.
Exactly 😊 love to hear that kind of thinking🙌 instead of excuses! Thanks for the support and good luck on your journey 🔥
Long arms help with the front lever
@@baker4132have you ever met a T-Rex with long arms?
Best front lever tutorial I saw this far. Got yourself new subcriber
Thanks for the video. I'm currently working on my advanced Tuck front lever position and find it difficult to move to the next progression. My lower body is very heavy and that makes it harder to progress. Great tip on the body to arm angle ratio, it makes total sense 👍
The best fl pregression so far
Very unique
To transition between steps: add ankle weights or heavy boots at the end of one progression before going to the next one.
I see one dislike is there to remind people of this channel that such a thing exists :) lol
nice work
Hahah :P Thanks bro
AWESOME BROTHER. Been some years since I was last in your country. Just passed your channel on to some Callisthenics crew in the park. Gracias
Thanks, good tutorial The Witcher guy.
Such a helpful video! 🙌🏼 I'm keen to try one of the dynamic progressions to help me build more strength! Thaaank you Sondre!
training front lever straight for 1week now, with some basic strenght, and i can now straighten one leg
Nice video! However I think there are some key factors that are missing: the importance of the false grip (it makes the front lever easier), correct scapula activation (retraction+depression) and the exercises that help to that, the importance and the link of having a strong vertical pull (weighted pull ups) and how to use bands to progress more efectively without changing the lever.
Well, I think the importance of false grip is up for discussion. I know some people find it easier with a false and and some don’t. But I agree that it could have been mentioned 😊 Also, scapula position is important indeed. This video was mainly about filling some gaps in the progrogression road to the front lever. I could obviously have made a “complete front lever tutorial”, but it would have been super long 😂 So I am not claiming at all that this video includes everything you need to know about the front lever, just thought I’d cover what I consider an important “missing piece”.
Having a strong vertical pull will obviously be of help, but it could never replace actually training for the front lever. I met many athletes who have crazy strong weighted pull-ups, but are far from able to do a front lever. That being said, I would never suggest front lever training to be the only pulling exercise to include in a program. A balanced program would of course also include bent arm vertical pulling, like pull-up variations, training for OAP, or weighted pull-ups depending on the specific goals of the athlete.
I just got the idea to try this with a weighted vest, might ironically be easier!
I'm at the tuck from lever and I already know that for me it is going to be a long journey, as I am 187cm tall and have thick legs and hips, nonetheless I'm determined to get front lever and planche unlocked somewhere in the future!
Thanks, Erling Haland !
Super nice Video.. your content gets better and better, keep the great Work up !! :)
Thank you so much!
The magnus mitbo of calisthenics
Cheers from Chile! Good work!
6ft 3 , 100kg and over 50. Front lever was never going to be easy for me . Currently at 5 second full front lever holds but progress is really slow . For comparison full back lever is at 30 seconds so my FL is well behind.😭
If I'm not mistaken, something that you say is not quite correct: body length does matter a lot, indeed in the formula for the moment of inertia, length appears squared. For that reason, for instance, adding 5kg to your feet makes FL harder than adding 10kg to your knees (that's what the equations say, I didn't try it myself).
Other than that super nice video 😃😃
Also, I can't wait to try open half lay, it might be the solution for my progression (I have the one leg FL but half lay and straddle seem so far)
Awesome vid man. I love your videos!
Thanks about the open half lay am 168cm and 54 kg still struggling with half lay
Good luck :) Take the time you need! you probably wont take as long time as I did for learning it :P
Thats a great one!
Just stared doing dragonflags this week, because I felt like I don't have the core strength for frontlever, since I have not focused on training abs much.
Good to know that it's likely not the issue, gonna try using resistance Band for sure.
love these videos man! thanks!
You’re welcome 😊
what do you edit on how did you get the lines in your editing
I am currently outsourcing my editing :P
This is gold. Thank you
I would like to ask if you made a mistake. The longer your arms are, the more angle you need, i mean, near to right angle (90°). In the case that you said of the long arms (that produce a 90° angle into your arms and body), i think that front lever will be more difficult because your legs are farther of your center of mass, and the more weight farther of your center of mass the lever will be more difficult. The comprobation of this, is that putting weight on your feets is a way more difficult than put weight on your chest, for example. In conclusion, the acuter angle into your arms and body reduces the distance into your center of mass and your legs, this will help to dont have a lot of weight in the farther portion of your body (legs, feets)., and the lever will be easier.
I get your thinking, but it is not correct to think of it this way😅 the placement of your body’s center of gravity will not be changed by the length of your arms. And your hands will have to be above your center of gravity (unless you use your hands and forearms to actually prevent this, which you will most likely not be able to, and if you are, then only a tiny bit).
The only thing that having longer arms compared to your body will do mechanically speaking is 1: increasing the angle of flexion in the shoulder and 2: increase the distance vertically from body to hands.
It is true however that putting weight on your feet will make the center of gravity lower and thus also make the FL substantially harder. This will also make the angle of flexion in the shoulder steeper because hands will still need to be above center of gravity which has now moved further down.
Thanks for commenting and contributing to the discussion. I am 100% sure that a lot of other people where thinking the same as you, but didn’t dare to comment 😉
Also, read the other comment I made for a more elaborate explanation of my reasoning 😊
I have 74 kg and 1.92 height and my curent progresion is The 1 leg adv tuck for 4 5 sec but with poor form
Im working on The front lever for almost an year
And this video helps a lot i never tried some progressions form this video so i want to work on them to get more confortabile
I’m not sure if you intended to write 4-5 seconds, or 45, but if you meant 4-5 seconds, I strongly suggest you use a progression you can hold for longer, at least 10 seconds. 😊
@@Sondre_Berg 4 - 5 seconds yeah i will try to improve on The 1 leg Halflay or The 1 leg tuck
And Also i want to improve on adv tuck pull ups i cant do them full range of motion what can i do about it?
I love your efforts and discipline. Have been following your bio for long now. This is helpful too. Kudos 🙌
This was really helpfull video🔥
@Sondre Berg
10:32: Whats more difficult? Holding the dragon flag in the most intense angle OR doin dragon flag raises like you did in this video (11:10)?
I am 5'7 (170cm) and I went with the Tuck FL into advanced Tuck FL, and skipped the straddle and just got the Full FL. tho only for a good 5 to 10 seconds at most
Can you do a tutorial for your hair?
Thanks for tutorial bro
Always welcome :)
Your physique is fucking awesome dude. holy chest
Hello hope you doing well thanks for the FL tutorial..!
I’m able to do 15 pull-ups but I can’t to advance tuck frontlever Pull so could you please make a tutorial on how to do frontlever pulls there are no tutorial on TH-cam about FL pulls so could you please make one .. !
Very detailed explanation.👏 I'm doing one leg negative but I can't avoid bend my back, and I don't know how fix it. Could you please give me a hint?
Try focusing on the one leg half lay 😊
@@Sondre_Berg Thank you, I'll try.🤗🤗🤗
Nice video! How would you program your workouts when frontlever is your main goal (pull)? Would you focus solely on frontlever exercises and skip other pull exercises?
I would personally never skip bent arm pull, but you are free to focus on whatever you want :) If it’s your main focus, I would at least start the workout with it.
@Sondre_Berg Thanks for the extremely useful video! I've had good results applying the "lost progressions" theory to back lever and dragon flag too.
A note in the video states: "one leg front lever...is a progression i don't actually recommend...". Why not? What's the issue? Injury risk? Or not effective? Or something else?
It’s because of the inconsistency of the positioning of the other leg and also the fact that it doesn’t really fit in between any of the other progressions. You can of course use it, it’s just that I’ve found it difficult to use from the perspective of a coach 😅
@@Sondre_Berg OK, I understand your reasoning. Thanks for the reply!
Any suggestions for people who can't even do a tucked front lever. This is great for in-between but I can't even get started
Height: 1.90 cm
Weight: 90-93 kg (fluctuating depending on season)
Gym rat for 10 years, managed to pull an advanced tuck front lever 3 weeks into training for it and now any progression seems so hard that makes me consider it nigh impossible. 2 months in i can do a one leg full lever but that's my limit.
Nice tutorial ! However I partly disagree with what you said about using the resistance band under the feet. For beginners, the most optimal way to use the band would be under the hips. Later on I would advise adding some sets using the band under the feet because it gives us more awareness concerning our core and lower body activation. Even Michal Urbanik, who holds the FL for 53s, advised me to use this version with the band under the feet. If someone who has this much knowledge about the FL as well as an incredible level, it should mean something I guess. Feel free to tell me what you think about it ! Cheers :D
Well, we’ll have to agree to disagree here 😜 My reasoning for not recommending this is mostly based on my approach programmatically though. As I promote using bands mainly to ease the gap between progressions, the way I recommend using the bands is the way that makes it most similar to the progression we want to achieve.
Based on this, the reason I do not recommend using the band at feet is because the force of the band will in this case have a horizontal component attacking the center of gravity and a vertical component attacking feet. This will have 2 effects that in my opinion is unwanted (mainly related to how I approach the programming).
1: it will make you have to pull feet downwards to keep hips straight. This means you will engage glutes and hamstrings to keep hips straight and lessen the pressure on the abdominals.
2: the horizontal part of the force will manipulate your centre of gravity so as to make the position different than what it would be without bands (related to shoulder angle).
Now I am not saying that this is how it need to be done, but to me it makes sense when approaching it in the way that I suggest in this video😊
Also, I cannot say that I know who this Even is, but he sounds like a beast😂 like I said, I don’t know him, but the fact that an athlete is strong does not mean at all that he/she is a good coach and that the method he/she used would apply well to other individuals.
That being said, I am sure the front lever could be achieved with different approaches as well as with using the band technique that you mentioned 😊
@@Sondre_Berg Amazingly reply and really good points!!! 1) You end up with less actual gains in your abs and hip flexors and 2) If you change the center of gravity you are not teaching your back how to engage the proper way. I haven't found bands to be beneficial so far in my FL journey. I personally focus on very strict form , aiming for depression and retraction in the scaps with straight arms and really try stay hollow and breathe down into my lower abs for the duration of the hold.
You can discover your weaknesses by testing each component and then attack them with different exercises. Front lever pulls, front lever eccentrics and front lever banded pulldowns are all amazing additions (see fitnessFAQ for details on these)
How to get blocky upper abs
I'm 181cm tall and I'm in the last progression ( full front lever with thin band ) I can also do about 7 reps of full dragon flag confidently .
I've started the front lever journey one month ago and I assume that I'm gonna achieve it before February ends ( I hope so )
Good for you 🤩 I am guessing you have very long arms, a low weight and possible low lay insertions then
What Ape factor is good for the Frontlever?
The higher the better! :) (meaning longer arms compared to body = easier front lever)
@@Sondre_Berg thx for the answer is 1.03 ok? 174 Body lenght and 179 Arms
@@masuki5901 I think 1.03 is low but don't let's that descourage you
Btw how is it going did you learn it?
@@georgepetrou501 yes without even practice I can hold the fl but I am more in push and handstand stuff
I am stuck with my pull-up next is front lever
Please muscle-ups, and one-arm push-ups next :)
Just recorded the MU tutorial, will take a few weeks to edit, but it’ll be up as soon as possible 😊
I like how Sondre always looks like a Greek god
Hey Sondre do u think 15 pull ups is enough for a front lever at least one leg adv.tuck fl
Its more than enough to start your front lever training, but it’s difficult to anything about what progression it would be equivalent to strength wise as this is very individual. Also, front lever and pull-ups is very different, even though that share some similarities regarding muscles used.
Why don’t you just give it a try? See what progression feels optimal to start with. I recommend using a progression you can hold for at least 10 seconds and then build more time and endurance until you can hold the next progression for about 10 seconds
@@Sondre_Berg Thanks for the tips man!!!🤗
@@sixstringpassion9110 I started my FL journey by just tucking my knees up under the bar (above your body) , then my next queue is to aim for depressed/retracted scapula and straight arms, now slowly lower your knees (still tucked) down to around the position they would be in a full front lever, so horizontally in front of you, stacked over your chest. Hold until failure and control the decent down to the floor.
Ive been doing Calisthenics for over 7yrs and the front lever was the third move i did.It took me 4months back in the days.I like to do negatives straddle front levers for strength.Dont raise when your progressing for the front lever its a waste of energy.
I achieved straddle front lever in almost 4 months but it's been more than a year since then and I still can't bridge the gap between straddle and full. I can do the half lay also but still not full.
The big question then is, for how long can you hold the half lay, or the straddle? I find that many often underestimate the increased difficulty between the profressions and find themselves training progressions that are simply too hard, just because they don’t want to feel like they “regressed”. If you can’t hold the half lay for at least 10-20 seconds, you cannot expect to be able to hold a full FL at all.
Also, even though you are able to hold a progression for let’s say 3-5 seconds, it doesn’t mean you should use it in your workout. A hold this short equates to about the same time under tension as a properly performed repetition, and I suppose you wouldn’t use a progression you can only perform 1 of either😅 You could, of course do this (and sometimes you should), but it would not be efficient alone and would need a drastic increase of sets in your workouts as well as longer rests.
I am not sure if this applies to you, but it is something I see very often.
@@Sondre_Berg thank you so much. I can hold half lay for 6 to 10 seconds max and I can do straddle for 10 to 15 seconds so should I work more on the regressions? Or do repetitions on like tuck front lever pull ups and front lever raise?
@@debarjandatta2170 working the straddle sounds like a good idea then and working it towards 30s. This is given that your straddle form is good, if not, consider the open half lay position to clean up your straddle.
Try also adding some dynamic variations into your workouts (like the way I suggest in this video).
You could also test out my front lever 2 module in my app if you’d like some inspiration for your programming approach. There’s a 7 day free trial, so worst case, you just snag my programming and cancel subscription 😂 there are also discounts to be applied for depending on the country where you’re based👌
Anyhow, let me know if you figure it out and finally get your full FL😊
@@Sondre_Berg thank you for your advice I will try it out
I'm 197cm tall and 90kg heavy. I learned the front and back lever in 4 months
Good for you 😊
You're 12 years old and upload videos of minecraft and fornite. You're lying.
But doesn't the front lever also become harder the bigger arm length/body length ratio gets? the bigger the ratio the greater the angle between our arm and the body but also the lever increases (and it's harder to apply force through longer lever). Any help guys?
It is a very complex relationship and I didn't want to get into the specific details, as I would most likely mess it up :P Here are my thoughts based on a super simplified mechanical analysis:
Longer arms, will indeed increase the distance from the shoulder where torque is applied. In calculating torque in shoulder due to hands exerting equal force as imposed by gravity on the body mass center (MC), it is only the vertical component of this increase in arm length that becomes relevant, meaning only a portion of the increased length is actually contributing to making the required shoulder torque higher (torque = length of arm x Force x sin(angle).
The insertion of the lats (assuming in this simplified example that this is the main muscle of importance) is at the humerus and if we can assume that the insertion distance (distance from shoulder joint) increases linearly with the increased arm length, then the force needed to apply said torque will also decrease and thus to a big extent make up for the increased torque caused by increased arm length.
The lats is very wide and have many attachments, so it is difficult to say how the degree of shoulder flexion/extension (resulting in the angle we are talking about) will affect the applied forces angle of attack, but to me it seems very likely that for the relevant range of front lever, a bigger shoulder angle will also cause a more beneficial angle of attack from the force applied by lats, thus requirung less force for equal torque when angle is increased.
In addition to all of this, you have the effect that sarcomere length of lats will shorten as the angle of shoulder flexion decreases, resulting in the muscle being unable to apply 100% tension. The percentage of maximum tension is drastically decreasing as the muscle is contracted.
I have to admit that I threading in deep water here as I have no formal education bio mechanics :P
Most of all, my claim that the front lever gets easier the longer your arms are compared to your body is based on observations. I have seen countless of front levers, and in all cases where someone learned a front lever super quick, they seemed to have a very favorable arm length to body ratio. I also observed the exact opposite for individuals struggling with learning the front lever.
@@Sondre_Berg Thanks for a thorough answer, I think you have made some good points in this analysys, surly as you mentioned in the video there's a lot of factors that contribute to how hard the front lever is. But these seem significant and pretty easy to measure. As well I have heard several people (a lot of coaches in the community) notice that the pulling strength doesn't seem to be so heavily effected in taller individuals, although the pushing does. So that also alligns with what you said.
@@Sondre_Berg Great tutorial, but I disagree on your conclusion that long arms make it easier. I agree that the most important effect of increasing the length of the arms is to change the angle of attack, however in this video Daniel Vadnal from Fitness FAQ is claiming that one is stronger the smaller this angle is: th-cam.com/video/zqHhuHxtefE/w-d-xo.html. Try it out! Even though the band resistance increases with elongation, the perceived intensity changes very little, indicating that we actually are stronger at smaller angles. In that case long arms actually make it harder, as the increased angle of attack makes for a less favourable muscle activation! Don't you agree? Anyways, keep up the good work, the tutorials are getting better and better :D
@@eivindbering4300 I agree that we may feel more of an activation in the end range of motion here, but not that we are actually stronger here. To make my case, instead of using resistance bands, try using a cable in the gym with a fixed weight (preferably close to your limit - 1-3RM). To best simulate the open chain version of the load we get from a front lever lay on the ground with the grip of the cable directly over your navel (or close to it). Make sure the cable is under tension when gripping it and laying down. Now you should have a starting angle of about 90 degrees in your shoulder. Try now with straight arms to extend shoulder so your hands hit your hips (or lower depending on arm length).
I will be very surprised if you still bee stronger in the most extended position, but it would be great to hear your feedback on it 😊
I've just resorted to strengthening my back... With paused negatives, sets and reps and regressions as I tire. Also dragon flags sets, and one arm pullup training, I hope assist it. I'm so close, I just sag a bit when I try a full. The progressions are all pretty solid. I'm tall and quite heavy due to that, so this has been one of my real struggles for years.
What would you suggest is the problem if you can hold a progression, but if you try to extend beyond it even a small amount, you immediately lose form and drop? Like trying to go from holding slightly bent legged full front lever for a few seconds and if you even attempt to tidy it up by straightening the legs you just collapse?
A problem I have is that my front lever can one day be 10 seconds and then 1 week later only 2 seconds, any Idea?
i think check 2 things mate: sleep quality and meal too close/ wrong macros, to the workout
Perhaps Rest could be the culprit 😅 perhaps you’re over training your FL?
@@Sondre_Berg yes maybe also that sondre 💪🏻 saluti from italy Rome, ciao
I’ve tried to practice but honestly it’s hard on the elbows. I currently am healing from golfers elbow and when I do any front lever practice it’s like immediate reminder that it’s not healed. So not sure what to do except wait.
Any tips to practice without the hanging part? Just core strength or push-ups? What’s your thoughts.
I would never recommend just waiting for an injury to pass, this usually causes it to return pretty quickly again. Identify the reason, avoid this and strengthen💪
When golfers elbow is an issue, simply switching to a supinated grip, especially for the front leavers usually avoids then pain so you could potentially keep gaining FL strength using this grip 😊
@@Sondre_Berg thanks I’ll try a new grip. Golfers elbow is from climbing and working out doing weighted pull-ups and other training. The only thing that hurts still is when I do the front lever practice. Such an intense strain on that particular muscle. I’ve continued to climb and workout / stretch but just careful to hydrate and feel everything out before pressing too hard.
Thanks for the tip will give it a try.
What do you eat?
I eat generaly clean and healthy food. I don't follow a particular diet :)
Now i know where Legolas went after all these years
huge w
i have log arms, short torso, long and heavy legs :S
Well I'm nearly 1.90m and 85kg but I learned the Front Lever in 1.5 years. But I was in the Gym befor for 2 years.
6'3" 66kg very lean, muscular, small leg mass. 1.0 Ape Index.
can you add paypal payment in berg movemennt
Has Hollywood considered this guy as the next Thor when Chris Hemsworth no longer wants to do it? Perfect choice if you ask me.
haaland's twin
it takes longer for me to do a front lever
Where is this App?
On my website:) here is the link: www.bergmovement.com/movement-trybe-app
Maan following these steps I've got a 3 sec fl . Not straddle straight after ad tuck 😂😂
Greta to hear man 😊 yeah, it’s important to spend some time on progressions where you can build up some actual time
@@Sondre_BergHey . Now I have a 10second front lever hold !.
Been plateauing so researching all vids
Hey bro ijust noticed you haircut and i love it!
Nice vid, thank you!!!
Hey and by the way i just wanted to check out the links in the description but it always tells me this 404 page not found stuff maybe you could fix that....
No offense i just want to help.
Thanks fro noticing that :) I will fix it now :)
Well, now i know why it feels so impossible for me even though i can pull some solid weight on pull ups, i have the most severe form of the ,,ape factor" :DD and my legs are too heavy as well :(
Also, weighted pull-ups doesn’t have a very good carryover.
Remember that the fact that the move is more difficult for you due to body proportions only means you will have to get even stronger compared to other in order to perform one. Training for it will be a great strength exercise nevertheless 😊
@@Sondre_Berg thank you, agreed one day ill get it
I cant believe a woman can do this 😮
From tip toes to top of the head 179 XD
You are very similar to Tarzan)
Hahah😆
Sondre, thank you very much for all the video's!
Is Pullup strenght close to Front Lever strenght? I mean, having a huge amount of pulling strenght in the 1 to 5 reprange makes the Front Lever easier?
Hälland are you?
1m85 75 kg struggling since 1 years to front levers, i just got a straddle for 3 or 4 seconds 😂😂
Great video.
The music is unnerving, too repetitive and too loud imho.
This guy look like a roblox booga booga avatar
83kg and 179cm B Coach ? Your fellow premium member thought you were like 89kg for same height…
I feel so tiny comparing to you with my 175cm 75kg yet I thought size of fat was much bigger than muscle…
You have to clean your front lever