I did this for years at 195 cm long so I guess if you train it that way you'll still get there. Just like strongman with their stupidly bad posture doing deadlift your body will adapt. Just really fucks up your body.
@@trulsrakvag no, you need to keep it neutral so you can use both chest and lats for ur Front Lever. It is the same when it comes to pull ups. The leg forward chin up will much easier than an archer back pull ups since ur chest will be activate in the chin up to make it easier
Love your explanations of how to do these exercises and how not to do them. I'm 58, but I'm going to try to do the non-shit form of these movements. Boom.
what's helped me the most is your attention to detail. I've been working on all of the moves consistently, front lever, planche, hspu etc... and i've made amazing progress.
Sky, the more I watch your stuff, the more I get impressed with your content. Thank you so much for the plain talk, great advice and your enthusiasm. I don't think anyone else truly sees through the clouds like you do.
One of the best tutorials, straight to the point, good content and clear and well explained progressions. Also would like to see an tutorial here about flags exercises. Keep on going, big fan here!
The coaching cues you are giving are great, an example would be the advice of keeping the arms completely locked out during the active arch hang due to the bicep taking to much load. But the explanation on the ATP/PPT and its connection to retraction is absolutely brilliant, I have read a lot on the FL and never heard of that. Instead, people give you the "squeeze the bar and retract", "try to rip the bar apart" etc. Those are useful tips, yes, but they aren't necessarily deal-breakers, whereas weak retraction not being worked in isolation with the correct method is a deal-breaker. Thanks for the well thought out and applied advice. Keep it up Tupac Jr!
Can't stop loving your videos Dominic. I'm pretty sure I will get the full front lever and full planche this year 2020. Perfect explanation as always bro! Keep making this videos!
Heyy Dominic, it would be best as well if you create a similar video like this but regarding Protraction which is for the Planche. Thanks man and looking forward to that!
... but keep in mind, if your hips are dropping during half lay / full holds, that doesn' t _necessarily_ mean you have a weak core, it still can be a "weak" back that ist not able to lever the torso up...
Thanks for this video. I felt like doing just front lever holds and dynamic movements seem to not be progressing that fast. Its been a month and a half and Im still only at the advanced tuck.
Dominik uwielbiam Twoje filmy Ostatnio dokucza mi łokieć tenisisty. Ale mam nadzieję że dzięki Twoim radom i temu filmowi wreszcie zrobię pełnego front lever. Mam 46 lat i żałuję że tego sportu nie było wcześniej Pozdrawiam Sławomir
Can we get a video about rope climbing? Info about technique/prerequisites but also programming and how it can fit into a routine (i.e. how to count reps/sets for that type of exercise). Figured you'd be more likely to see this comment on this newer video rather than the new year's one where you were asking for this type of suggestion since that was 2 weeks ago.
I never comment "You Tube" Videos. But, I just found your channel overnight and now it 5:33 am and i've been watching your latest Videos. And waiting for my gym to Open at 6am to begin some of the exercises from your tutorial . I do have some questions but Wanted to see if you respond before asking more. #1: I have a lower facet issue that keeps my lower back and hips very tight. exercising alone helps a lot by keeping my core strong however it is usually too tight to even dead lift. what can exercise can help with this? Also. I needed to tell you how inspiring and informative your videos are and I look forward to learning and sharing your inspiration and knowledge with others. #2: can you do a video on muscle-ups? which is lower pull up position to upper Straite bar dip position. in case the term is different outside of the USA. what exercises to do in order to be able to achieve muscle ups. and rep them? Thanks, Dylan P.
hi Dominik!! congratulations for your always very useful videos. Regarding the position of the scapula in the front lever, although a position in complete retraction is on average safer, that which covers a greater activation of the back, provides for a slight protraction of about 30 degrees (as the books of joint physiology report). What do you think about? THANKS
Great tutorial, although I would recommend showing those exercises with the shirt off so we can observe the correct muscle movement and body position closely
Currently I'm able to do swan pulls in half lay all the way up to inverted hang, but half lay front lever still feels very hard for 2-3 seconds, maybe lats are too weak
@Fitness Hell Creatine Monohydrate is natural. The body itself can produce creatine, just in small amounts which are not effective for training. Every human who is not supplementing creatine suffers from creatine deficiency. So take your creatine and enjoy the grow.
I train calistenics and take creatine. Before iv trained 25 years of natural bodybuilding and creatine always made me about 10% stronger. Its one of the best supplements to take. Also very good for the brain long term. No need to be off. The was the old idea. New research show u can take it all year. 2-5gr per day.
@@luffebassen yes, y know effects sir,only i like different opinion about suplement because you gain weight and more weight, many exercices more dificult with +1.5-2kg , thank you
@Fitness Hell Sounds like some weird creatine you are drinking. Mine taste like nothing. But i mix it into my post workout protein shake. So i never notice anything. Just add some kind of flavor to the water then or dont breath when u drink it. That will block the taste. I can drink all kinds of nasty shit just from holding my breath.
@@Sashaworkoutesp But you also gain extra strength. So it evens out in the end and once you get better, you will need to add extra weight to you training anyways. So no big deal if you ask me. Too many benefits to ignore just because of extra weight.
I think he is doing advanced tuck because of lack of flexibility. So those of us with low hamstring flexibility will have to start with advanced tuck. It's hard to keep a tuck and retraction with low flexibility
isn't it better to split the front lever workout and the two excersie that u mention for retraction in the same day but different hours? like morning and evening for example?
The second exercise simply looks like a negative tucked front lever with very clean retraction to me. Is there anything I am missing? And are you sure it's abs when hips are sacking? When I hold a full lever, I have terrible form and I doubt stronger abs would fix a thing because I can feel that my back is too weak for the full lever. My shoulder angle opens as soon as I increase the leverage by lenghtening my body at the hips :(
You can test if it is your abs by lying down on a bench holding to something stable with your arms and keeping your legs and glutes in the air. If you can keep your legs straight you have the necessary core strenght. In my case a can't at the moment
This and other YT channels demonstrate the FL with the palms facing forward. My gym does not have a horizontal bar or rings but has a multi station for a neutral grip, palms facing sideways. Does this matter?
Hello Dom, I have a sharp pain while doing elements with retraction. Pain location is on right rhomboid, i think. Before i was able to hold 10s+ FL and other stuff with retraction, now it hurts. Any idea to get rid of this pain? Anyone else experienced this? Thank you, great content by the way!
Tendon pain which will result in rhomboid tenditis. Are you by any chance performing close grip FL? Always film yourself from different angles to rewatch your form
@@seanvoncken230 No , I didn't try close grip front lever often. Yeah i think it's a tendonidis due to overtraining of front lever which result in overuse of rhomboids ...
@@albanianeliteathletes4840 yes ofcourse overtrainig causes alot of strain on the tendons as the muscles are fatigued. Also try to keep a straight body instead of tuck it might help. But I would definately rest for a week to lower inflammation. Edit: also ask for massages if possible
Ben Peled it takes time to develop scapula strength and knowing how to engage the muscles when doing the front lever. Spend some time doing rows with retraction and easier progressions until you can do advanced tuck with good form
retraction is a bitch...I'm prettyy tall (1.88m) and have the perfect straddle, but getting that extra retraction for the full front lever is sooo hard.
i can tell you drastically improved your english, thats why you talk so damn much :D constructive criticism: less talking, the video could have been 5 minutes long. Still love you tho
One minute of silence for those who still do the Protraction Front Lever hold ...
I don't know how people even hold a front lever with protaction. As soon as I lose retraction my hips start sagging immediately.
I did this for years at 195 cm long so I guess if you train it that way you'll still get there. Just like strongman with their stupidly bad posture doing deadlift your body will adapt. Just really fucks up your body.
I didn’t know bro... I just didn’t know.
So it’s easier with more retraction?
@@trulsrakvag no, you need to keep it neutral so you can use both chest and lats for ur Front Lever. It is the same when it comes to pull ups. The leg forward chin up will much easier than an archer back pull ups since ur chest will be activate in the chin up to make it easier
Another excellent and to the point no bullshit training video. Exactly why I subscribe. Keep em coming brother
InstaBlaster...
Love your explanations of how to do these exercises and how not to do them. I'm 58, but I'm going to try to do the non-shit form of these movements. Boom.
So ppl 15 yrs younger than you would say they're too old to try
May take longer but... you'll get it
what's helped me the most is your attention to detail. I've been working on all of the moves consistently, front lever, planche, hspu etc... and i've made amazing progress.
I need to learn front lever so this is awesome !
Just one word: booom!
This channel is so under rated
Sky, the more I watch your stuff, the more I get impressed with your content. Thank you so much for the plain talk, great advice and your enthusiasm. I don't think anyone else truly sees through the clouds like you do.
I have been using both of these exercises for a while now and developed great progress. Thank you very much!
Retraction + straight arms + Arch in the Back (anterior pelvic ) so simple, why did no one else sum it up to us before? haha Thanks man
Hey Dominik, thank you for taking one of my suggestions, definitely including these 2 into my workouts.
Keep up the great work :D
BOOM
Love this channel I’m 55 gonna work on this thankyou so much
One of the best tutorials, straight to the point, good content and clear and well explained progressions. Also would like to see an tutorial here about flags exercises. Keep on going, big fan here!
Learn something new every day. Been doing my front lever holds with protraction. Looks like I have something new to work on. Thanks... I think.
Really great video! I gotta try these. I haven't worked on front lever for a while. mostly been trying to get plance
The coaching cues you are giving are great, an example would be the advice of keeping the arms completely locked out during the active arch hang due to the bicep taking to much load.
But the explanation on the ATP/PPT and its connection to retraction is absolutely brilliant, I have read a lot on the FL and never heard of that. Instead, people give you the "squeeze the bar and retract", "try to rip the bar apart" etc. Those are useful tips, yes, but they aren't necessarily deal-breakers, whereas weak retraction not being worked in isolation with the correct method is a deal-breaker.
Thanks for the well thought out and applied advice. Keep it up Tupac Jr!
You are really good, I don't see you almost half year. Keep upload👍👍👍
Can't stop loving your videos Dominic. I'm pretty sure I will get the full front lever and full planche this year 2020. Perfect explanation as always bro! Keep making this videos!
Thanks for the tips. Definitely gonna add these to my workout and get that juicy front lever!
Great Exercises. I love it.
Heyy Dominic, it would be best as well if you create a similar video like this but regarding Protraction which is for the Planche. Thanks man and looking forward to that!
Great educational video cheers from mexico, i Will Work on it...
... but keep in mind, if your hips are dropping during half lay / full holds, that doesn' t _necessarily_ mean you have a weak core, it still can be a "weak" back that ist not able to lever the torso up...
Thanks for this video. I felt like doing just front lever holds and dynamic movements seem to not be progressing that fast. Its been a month and a half and Im still only at the advanced tuck.
Hey Dominik , can you please make a session on pull ups for beginners
Dominik uwielbiam Twoje filmy
Ostatnio dokucza mi łokieć tenisisty. Ale mam nadzieję że dzięki Twoim radom i temu filmowi wreszcie zrobię pełnego front lever.
Mam 46 lat i żałuję że tego sportu nie było wcześniej
Pozdrawiam Sławomir
Facet nie poddawaj sie i w koncu sie uda :D
Thank you so much for such a great video man.
Adorei essa rotina. Preciso melhorar meu front level e acho que agora vai...thanks
Eaí, melhorou seu front lever? Boraaa
Can we get a video about rope climbing? Info about technique/prerequisites but also programming and how it can fit into a routine (i.e. how to count reps/sets for that type of exercise). Figured you'd be more likely to see this comment on this newer video rather than the new year's one where you were asking for this type of suggestion since that was 2 weeks ago.
Weighted calisthenics lessons please
I never comment "You Tube" Videos. But, I just found your channel overnight and now it 5:33 am and i've been watching your latest Videos. And waiting for my gym to Open at 6am to begin some of the exercises from your tutorial . I do have some questions but Wanted to see if you respond before asking more.
#1: I have a lower facet issue that keeps my lower back and hips very tight. exercising alone helps a lot by keeping my core strong however it is usually too tight to even dead lift. what can exercise can help with this?
Also.
I needed to tell you how inspiring and informative your videos are and I look forward to learning and sharing your inspiration and knowledge with others.
#2: can you do a video on
muscle-ups? which is lower pull up position to upper Straite bar dip position. in case the term is different outside of the USA.
what exercises to do in order to be able to achieve muscle ups. and rep them? Thanks, Dylan P.
Second upload because crusch when Dominik speaking 🤣
Damn just in time! Was working on scap retraction the past 2 weeks!
Great tutorial, thanks.
quality content as always!! Dom never disappoints
I am going to try these two exercises for four months and I will do a front lever in December
Awesome content as usual 💪💪💪
hi Dominik!!
congratulations for your always very useful videos. Regarding the position of the scapula in the front lever, although a position in complete retraction is on average safer, that which covers a greater activation of the back, provides for a slight protraction of about 30 degrees (as the books of joint physiology report). What do you think about? THANKS
Always what i want. Thanks
8:20 - Buff Dudes pose! 😁
As always great video. 💪
Great tutorial, although I would recommend showing those exercises with the shirt off so we can observe the correct muscle movement and body position closely
Awesome info and video bro 💪
Amazing content, Thank u !
Thank you a lot for the tip
Dom is just an awesome teacher and uros is a monster !! Sorry I don't know the exact spelling for uros' name 😆💯💪
Currently I'm able to do swan pulls in half lay all the way up to inverted hang, but half lay front lever still feels very hard for 2-3 seconds, maybe lats are too weak
Very Helpful Amazing 🔥
I needed this explanation. Im gonna get that front lever #QuarantaineGoals
Great content, as always! Boom!
bro do you recomend creatine for calisthenics? thank you for motivation
@Fitness Hell Creatine Monohydrate is natural. The body itself can produce creatine, just in small amounts which are not effective for training. Every human who is not supplementing creatine suffers from creatine deficiency. So take your creatine and enjoy the grow.
I train calistenics and take creatine. Before iv trained 25 years of natural bodybuilding and creatine always made me about 10% stronger. Its one of the best supplements to take. Also very good for the brain long term. No need to be off. The was the old idea. New research show u can take it all year. 2-5gr per day.
@@luffebassen yes, y know effects sir,only i like different opinion about suplement because you gain weight and more weight, many exercices more dificult with +1.5-2kg , thank you
@Fitness Hell Sounds like some weird creatine you are drinking. Mine taste like nothing. But i mix it into my post workout protein shake. So i never notice anything. Just add some kind of flavor to the water then or dont breath when u drink it. That will block the taste.
I can drink all kinds of nasty shit just from holding my breath.
@@Sashaworkoutesp But you also gain extra strength. So it evens out in the end and once you get better, you will need to add extra weight to you training anyways.
So no big deal if you ask me.
Too many benefits to ignore just because of extra weight.
just what i needed
I think he is doing advanced tuck because of lack of flexibility. So those of us with low hamstring flexibility will have to start with advanced tuck. It's hard to keep a tuck and retraction with low flexibility
isn't it better to split the front lever workout and the two excersie that u mention for retraction in the same day but different hours? like morning and evening for example?
Greets from India🇮🇳
6:27 hahahaahha sto se pojavio samo tako kao
"evo stojim ovde 5min i samo "boom tu sam" xD (spreman sve vreme za akciju) xD
Was that Ha! houh! in the intro , about 15 seconds in a shoutout to Elliott Hulse?
Yo this channel has some quality content. And funny thing is we also use "boom" during training lmao.
Hey how can i squeeze the glutes with anterior pelvic tilt? 😅
@Dominik Sky "Jak si ko bik" :)
greeting from Serbia
💪
I can't flex my glutes when in that position. What should I do?
Thanks very much for this great information. And Oh you didn't swaering explaining great
"JAK SI KO BIK" "YOU ARE STRONG LIKE A BULL" :)
00:09 -> "...WHAT IS IT GOOD FOR...ABSOLUTELY NOTHIN''
Thanks!
when you're already a Pro.. the hardest thing is to do it wrong again :D lol .. good tips dude... will try them :D
how should I train core as a beginner?
The second exercise simply looks like a negative tucked front lever with very clean retraction to me. Is there anything I am missing? And are you sure it's abs when hips are sacking? When I hold a full lever, I have terrible form and I doubt stronger abs would fix a thing because I can feel that my back is too weak for the full lever. My shoulder angle opens as soon as I increase the leverage by lenghtening my body at the hips :(
You can test if it is your abs by lying down on a bench holding to something stable with your arms and keeping your legs and glutes in the air. If you can keep your legs straight you have the necessary core strenght. In my case a can't at the moment
So the hip must be APT instead of PPT?
I'm still need a lot improvement on scapula depression and hip opening.
Thanks for the video. I am old to start this but....shit I'll get it done. Talk in two months.
ahahaha two months that's a good one! xD bet you can do a full one-arm front lever by now :D
Even Pikachu in the background can do a better pull up than me.
The link in the description does not work why???
Am I the only one who's curious how dominik got a herniated disc? When he has a strong back and ridiculous core strength.
This and other YT channels demonstrate the FL with the palms facing forward. My gym does not have a horizontal bar or rings but has a multi station for a neutral grip, palms facing sideways. Does this matter?
It changes some of the muscles used kind of like neutral grip pull ups vs pronated/supinated
Hello Dom, I have a sharp pain while doing elements with retraction. Pain location is on right rhomboid, i think. Before i was able to hold 10s+ FL and other stuff with retraction, now it hurts. Any idea to get rid of this pain? Anyone else experienced this?
Thank you, great content by the way!
Tendon pain which will result in rhomboid tenditis. Are you by any chance performing close grip FL? Always film yourself from different angles to rewatch your form
@@seanvoncken230 No , I didn't try close grip front lever often. Yeah i think it's a tendonidis due to overtraining of front lever which result in overuse of rhomboids ...
@@albanianeliteathletes4840 yes ofcourse overtrainig causes alot of strain on the tendons as the muscles are fatigued. Also try to keep a straight body instead of tuck it might help. But I would definately rest for a week to lower inflammation.
Edit: also ask for massages if possible
@@seanvoncken230 with massages and stretching it gets worse. More pain...
King💪👊
@dominiksky I cant really hold a retraction when i am in inverted tuck, do you have any tips for this ?
Thanks for the lesson about thé rétraction
BOOM!
“Doesn’t feel very nice and... looks like shit” what a mensch
haha love it. *bro handshake*
i actually dont think you need that much retration if you can do it neutral is even better for some ppl speak from years of experience
Whenever I do advanced tuck I automatically become fully protracted
Ben Peled it takes time to develop scapula strength and knowing how to engage the muscles when doing the front lever. Spend some time doing rows with retraction and easier progressions until you can do advanced tuck with good form
retraction is a bitch...I'm prettyy tall (1.88m) and have the perfect straddle, but getting that extra retraction for the full front lever is sooo hard.
i can tell you drastically improved your english, thats why you talk so damn much :D
constructive criticism: less talking, the video could have been 5 minutes long.
Still love you tho
Everybody has their own style, I guest so.
The more knowledge the better so cant say it was to long
Answer from 6:05
Thank me later
AliBlue ツ thanks!
Show 💪
💪 BOOOM
I can hold the right leg out straight perfect... not a long time tho
The left leg I try but its weaker side of my core so I start doing a V
Push ur left leg further away from u. U might aswell focus on upper hip flexor stretching
B O O M
Dobla el vídeo al español, porfavor.
6:29 before he stops talking and starts showing.
Excellent tip my guy
Booooom 👊🏽💪🏽
👇🏽
Booom
i commented BOOM ):::
Booom
Uros is just a fucking specimen...
verry naiiis
🌟🌟🌟🌟🌟💪
b00m