FRONT LEVER TUTORIAL | How to Master the Front Lever
ฝัง
- เผยแพร่เมื่อ 14 ต.ค. 2019
- In this tutorial I explain correct front lever technique, common mistakes, and how to work toward front lever mastery.
www.simonsterstrength.com
Equipment used: Lebert Equalizer XL
lebertfitness.com/
Use code "SIMONSTER" for a discount - กีฬา
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When I see you in recommendation I know that I will learn front lever
@Guillermo Ruiz thnx i edit it
amir fethallah Me too 😂
Did u get it?
@@adammm837 no I quite training it's wast of time
@@kanohagito8269 How did you train?
I got my front lever only by doing 2 exercises not more :
Advanced tucked front lever pull ups
Front lever negatives
can you belive me that i can do 10 front lever pulls with no momentum at 90°...i can do dragon flags and L hang pump to fl and i can hold only the closed hip straddle fl?i was thinking that i dont have enough core strenght...
@@quickpert1382 core strength isn't that big of a difference when it comes to FL, I think you should address what could be your weak link
@@quickpert1382 try this nigga :
10 sets of 5 reps adv tuck fl pull ups *15*mins rest between sets
10 sets of fl negatives 10-15mis rest
For a week or 2 weeks and you'll be able able suddenly to hold a front lever
But not from a dead hang , i can't hold it from a dead hang but from tucked
Yeah, same
There's video how I got FL on my channel, I also used resistance bands, it helps as well
@Arsenal Coffee Co. the russian routine for training the front lever took me 7h
I love your tutorials. Straight and to the point. There's always something different I haven't thought trying , to help bridge the gap between progressions. Currently trying to progress to dead presses.
This was a Great tutorial, especially the part on how to build the strength need to hold the tuck. I would love to see a planche tutorial!
The last 3 videos you have posted are excellent. Please more like this.
Thanks much appreciated
Mighty Simon!
Always on the top of the game.
Thank you!
I never realised that retraction was required. Thanks for the tip!
Your tutorials are awesome. Please keep them coming. Planche and handstands would be excellent. I know there's a lot out there but you're very detailed and complete with your recommendations.
Props to you for not putting ANY ads!! Great vid btw🔥
Short, informative, and easy to follow! Beast!
Each and every one of your videos is absolutely perfect! It just has everything in it that you could ask for. Thank you very much!!! Bought some of your programs already and they have been an amazing investment
Thanks for the video 💯 I will definitely incorporate these techniques into my training
Great video!. I will definitely try this out. Have a great one...
thx for these tutorials your channel is great for any1 who worksout
Thanks for the nice and helpful tutorial !
Awesome thanks very great tips!!
Your tutorial videos are outstanding.
Great video. It would be awesome to see a tutorial on the back lever
@Simonster Training some of the same skills as you for a long time except front lever. So I bought the Lebert Equalizer XL after watching this video. I didn't realize the base is relatively small because your technique is so good. Unless I pull my hands directly down towards my hips, the damn thing tips backward. Then just today I saw you're selling the Basebar for pretty much the same price as the Equalizer. FML. I guess it shouldn't matter, but I would have bought the Basebar straight up instead but there wasn't a better option than the Equalizer at the time.
Very good progression strategy, thx a lot
Thanks man! Your lats so huge like bodybuilder
Thank you so much Hero 💪💪
Awesome video mate :)
Great timing Simon! I am now on my straddle front lever, hoping to get that full front lever by the end of year
And? How is your progress?
@@ErikDerElektriker Hey broo! I just achieved it man Yesterday 5 Seconds Hold! Check it bro in my Instagram haha here realeza_sw and I will post my Front Lever Transformation in my TH-cam Channel as well
Thanks for the great tutorial! Just to be safe: I guess it is vital to pull the shoulder blades together, also during the introductory exercises? Can I also use rings to pull from a hang into the tucked lever?
Top Marks!!!
Great video! Can you da a tutorial for flares please
You are the best in the world
Who would give this video a thumbs down??? As usual Simonster strength produces top notch content...
There are always people who get recommended videos they are not actually interested in and who thus try to re-train the algorithm with dislikes.
In the case of these tutorials there may also be people who _are_ interested in fitness but find these tutorials unhelpful because they really don't contain much information.
Shoulder depression can be considered a given pretty much all the time (unless you are pressing over your head, say in handstands, because the underlying principle is to actively work with your shoulders against gravity in every movement, to stabilise your shoulders and make it easier to use tension throughout the related muscle chains; a stable shoulder provides a good place to pull or push on).
Retraction and protraction follow that same principle.
Performing levers and such perfectly straight can also be expected to be the non plus ultra.
And otherwise these tutorials boil down to 'just do it, if necessary make it easier by regressing the exercise'.
@@xCorvus7x TH-cam should have another button for not interested for the algorithm Simonsters videos are informative and great... I've never given a thumbs down if I wasn't interested I just skip the video
@@anthonyvazquez4158
That'd be good, yes.
You are my Hero 😍
Awesome videos! Handstand next? ✌🏼😁
I want more tutorials by you
Oh yeah! Llegue temprano, I from the Venezuela hiiiii
Can you please do an air flare toturial and common mistakes with it please?
Super film! I do rekord guinnesa!
in my opinion a hard progresion in planche is the tuck planche to adv tuck... can you make a tutorial how to achive adv tuck/straddle planche from tuck planche?most of us are stucked in the tuck planche... i chosed a way to continue with bent arm planche and planche push ups and i still in them
Just seeing your dorsals i said, this guy may can do a victorian
Can you do again a Planche tutorial Video? please 🙏
Hi! I would be really grateful if you can make a video about tuck planche, feels imposible to me
Amazing! Thanks for this great breakdown!💪💪💪💪 I’ll keep you posted on my progression! Do you have an ig?
Yes, he does. Just search Simonster Strength and you will find it. 👍
striaght arm press tutorial !
Handstand!
🔥
Programming evaluation:
If lack of muscle mass is your problem, do adv tuck fl pullups, or other dynamic excercises.
If poor form is your problem, avoid dynamic excercises and work with light isometric form improvement.
Simonster, thanks a lot for sharing your knowledge with us!
Do you think that doing this exercise on rings is harder because of the instability?
ןi think its actually easier because of the neutral grip that the rings make u use
Are those Frank Medrano dip bars? 👌
AB ROLLOUT tutorial would be GREAT
you are so awesome!! I would like to see a planche tutorial.
Are you in Vegas, which calsthenics park do you go to? Hidden Palms park is where I train
Thanl you so much man!
Would love to see planche tutotial in depth
Edit: Also some tips for it becuase im a bit stuck in adv tuck
Yes Javier a planche tutorial made by himself is also great, I'm also at advanced tuck planche man, I don't have problem with straight arms strength, only my hips are too low, any tips bro? Or how is yours advanced tuck planche ongoing?
@@russelrealeza7142 I would do high hips normal tuck and when you feel comfortable, move your legs (still tucked) from your upper body very slowly and your hips will "fall" automatically. Reach the point where, when your legs are falling, you are parallel to the floor. And record yourself to see your mistakes if you are not doing it already. It also helps doing L-sit to advanced tuck or straddle planche and keeping that position for 1 sec (for example) or as much as you can
@@Javier-dg7ld That's great bro thank you for the tips man hope you unlock your planche also, how about your front lever progression man, what progression are you now?
@@russelrealeza7142 im at the adv tuck-high straddle. I began the fl after the planche and im almost the same level
What about you?
@@Javier-dg7ld Currently and happy that I am on my advanced tuck planche progression and straddle front lever bro
What accessory exercises would you recommend for going from advanced tuck hold to full straddle hold, apart from holding the advanced tuck for time?
I recommend 1 leg version. Helped me a lot to get to a straddle^
Dragon flag, the best excercise for front lever.
Its definitely not lol
@@alec1020it is lmao
@UniveInk front lever places the greatest demand on the lats not the core, the lats connect all the way down the expanse of the spine and essentially hold up your entire body while the core is only tasked with holding up the hips and legs.
Come back when u actually have a full front lever hold with retraction for at least 5 seconds or when u at least understand basics physics and anatomy.
@@alec1020what is you yapping about, i can do every skill except iron cross and maltese lmao u dont need to tell me what to do i did front lever without even training for it
@UniveInk if u achieved front lever without even training for it then u are quite possibly the worst person to advise on the best way to achieve it.
It's akin to advising a paraplegic person on how to regain their ability to walk when u yourself have had 2 functioning legs your entire life.
No it's the individuals that actually have to struggle when it comes to achieving certain movements that often have the best insight into how to achieve the movement.
Also you either have terrible kinesthetic awareness or your simply lying because anyone that trains the front lever knows that lat strength is the limiting factor for advancing in it.
Where does the single leg front lever fit in with these progressions?
Yall out in Vegas?
Wow.i love you
Hey simonster, does I need to learn dragon flag before star learning front liver?
What’s the eight of the bar used on the video?
The front lever is the full strength of the body? Please answer 🙏
"إِنَّ اللَّهَ وَمَلَائِكَتَهُ يُصَلُّونَ عَلَى النَّبِيِّ ۚ يَا أَيُّهَا الَّذِينَ آمَنُوا صَلُّوا عَلَيْهِ وَسَلِّمُوا تَسْلِيمًا"❤
👏👏💪💪
Brasileiro
💪💪💪💪💪
Is there any reason you didn't recommend a 1 legged FL? That variation was crucial for me to get the positioning and understanding explained at 0:53.
If you do one legged FL with the knee tucked to ur chest as much as possible u will not be able to open ur hips to get a straight line..thats why most people can progress very fast to the one legged FL but struggle to get a straight straddle or halflay FL
What the heigth of the equipment?
What is the name of the equipment?
Glute strength is so important with this exercise...
How so? Your glutes do nothing during a front lever^
@@shayden598 no nigga gultes are activated during it
@@shayden598 You crazy man. Who do you think keeps your hips in line with the rest of the body? Weak glutes = you can't perform this exercise correctly
Yes ♥️ you need to have really strong abs and glutes to open your hips
Ur brains are fucked up
Hey Monster. You didn’t mention the one legged front lever? Why is that?
How to open hips? My line isn't so good
Which would be easier for a beginner like me to learn first: human flag, back lever, or front lever? Or would you suggest learning them all simultaneously?
back lever then human flag then front lever i think.
@@henri3672 Thank you.
Can a front lever be achieved from doing weighted pull ups say 75-80% additional weight of your bodyweight..because guys like zef and hannibal once told in some video that they never trained specificly for front lever...they just got it from doing lot pull ups and muscle up..whats your take on that simonster?
I actually can confirm that. After 10 months of training the front lever i could hold about 7-8 seconds so i showed my front lever to a friend of mine. He was a monster doing pull ups and he did the front lever (with the legs a little high for the lack of propioception) in his first try. He did a one arm chin up also. After that i have seen the same situacion twice, so it's definitely possible to achieve a front lever without working for it for some people.
if you dont have enough core strenght is imposible to hold it in a straight line(hips lower than shoulders and feet)
Hello there
Simon why do you retract the scapula during your front lever? You disengage/restrict the lats due to the angle of the humerus. All gymnasts I know are trained to protract the scap during the isometric. Unless it’s a front lever Row then we are fluctuating between protraction and retraction in that case getting more teres major and less lats during the concentric part of the row.
See my video about scapular position in calisthenics
@@SimonsterStrength Cool vids bruv, i totally hear your logic. going against gravity with reference to scap position. But i still find the latissimus gets restricted with a fully retracted scap and the long head of the triceps, rear deltoid and teres major become dominant. If im in a protracted position but engaging the retractors at the lengthened state i can hold the full lever nearly 20 secs. Plus Get marked down in Gymnastics for incorrect (fully retracted) form when getting graded.
Airflare tutorial
Handstand pike press..
I can do a front lever for maybe 5 seconds...To progress to 15 seconds I assume I just increase front lever volume? “Time under tension”?
If you can do 5 seconds at your max, I suggest to do 5 sets of 3 seconds, every other day, for 2 weeks. After 2 weeks, test your max hold again.
A Planche Push Up tutorial
Why retraction and not protraction?
So you look strong and demonstrate that you can lift the body against gravity.
Watch my video about shoulder blade position for a deeper explanation.
Thanks I am going to watch it right now
when i have straight arms my shoulders hurt. (help me)
Train rotator cuff every day
It's amazing how fully locking out will drop you a WHOLE progression down. Why is this?
Close to impossible tutorial?
What Do you think of the Single leg Front lever as a Progression?
Same question. I can hold single leg FL for 8 s, but drop fast when doing full FL.
@@megamastah have you tried to extend the tucked leg further and Fürther? That would be a possible way. Or include full fl negatives?
@@michaelhaumberger I do full raises, less so the negatives. Will try to proceed with raises up to the bar. Also extending the tucked leg is on a bucket list. Thanks, mein Führer 😆
DISCLAIMER: If you are taller than 1,70m. It will take you 10x longer amount of time to get the Front Lever or Planche than people who are under 1,70m.
My guy, more than half of the population is taller than that, it must be higher imo
Why don't you show how to progress to next phases not just show the next phases
bro why are your scapulas so rounded? its supposed to be flat and neutral. your scapula position is obviously not neutral. take a look at yaad mohammad's front lever.
if this dude's back was any wider then he'd be able to fly.
I'm sorry to tell you but front lever is a asshole skill
i am 100% sure you use steroids as well
I doubt it. This is what a natural fitness athlet at the highest level looks like
@@shayden598 no one in modern sport got "highest level" natural or maybe in your fake world
planche tutorial