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Hey guys!
Front lever tutorial,
let's begin.
This is how it looks like:
To learn it, you have to have really good lats and abs mostly.
A lot of other core muscles involved, but
those are the main muscles.
To work your abs,
beginning excercises,
is going to be knee lifts.
Knee lifts to your chest.
Then it's going to go on to leg lifts.
Try to lift as far as you can.
It might be like this the first time.
Try no swing,
anything you are doing, no swing.
That works your muscles instead of using your momentum.
Start going up every time
higher and higher.
Your goal is to reach the pullup bar with your toes,
legs straight.
It's one of the best ab excercises.
A lot of lats are using this excercise, too.
For lats, muscle ups are really good, pullups are really good.
Some excercises is try to put your body back
just like that
keep your legs relaxed.
Basically, what you are doing is
you are taking the bar and you are pressing it down.
So when you're up on the bar,
press it down and put your body back.
Put your chest forward,
pop it up.
Once you got that down, try to now do it a little bit
with your knees helping.
Bend your legs at the knees
same thing, same movement.
Once you have that down, start attempting legs straight.
All these things are going to take some time.
Don't think you will progress in one day or one month.
You could do it in one month, maybe.
Don't forget, it all takes time and practice.
So next one will be legs straight and front lever lifts.
One of my secrets to doing it is:
Don't hold the bar tight because if you are holding the bar tight
and you are trying to go back, it's really diffucult.
Your wrist stretches when you are trying to do it.
When you hold on fingertips, your arm can go any direction
and your wrist turns with it.
When it's tight, your wrist turns.
So try to do it on fingertips.
That way, your whole arm with the wrist turns.
For example, instead of grabbing it on like this,
with your full hand grip and going up, it's very difficult.
Fingertips really helps me,
I don't know if it helps you.
Try it out, much easier.
Alright, what else?
If you can't do the isometric hold,
which is very difficult for people,
many people can swing up into the front lever with momentum,
but they can't hold it.
For the isometric, try to go upside down.
This is after you learn your leg lifts to the bar and your
tuck backs like that:
After you learn all of that, try this out.
It's called an inverted hang.
You hang straight upside down
and you slowly lower while keeping your body straight.
You might not be able to do it that slow
throughout the whole movement, but keep practicing.
You might go up to a 120 angle.
Well you are not going to reach the 90 degree angle
but you might go a little bit down and then fall.
That's alright as long as you get the isometric movement down,
to be able to hold your body straight.
Practice that.
You can also try from bottom position,
hold yourself straight.
Try to go up and hold the position that you can hold.
So for example, go up like this and
if that's all that you can do, hold it.
Don't forget,
it's not just lifting you legs up,
it's pushing your body forward.
When you're doing it,
it's not just lifting up your legs,
it's lifting up your legs and pushing your body forward.
That's the main movement.
That's what you gotta remember.
Basically, once you learn it,
It looks something like this:
Two other excercises you can try out,
maybe not 2, I'll just show it to you.
If you can go in this position,
practice going in this position,
Then put your legs out.
Much easier than the whole front lever,
and it works out the same muscles that you need to hold the front lever.
So again, it looks something like that.
Another thing my friend showed me:
he said it really helps,
is if you go up and you try to go down with your knees bent.
That's if you can't hold your body straight.
So you go up and then you just
go down like that.
Also really works your lats.
If you get this front lever down,
it's an advanced move,
you will have a much easier time doing muscle ups.
My friend who practiced this move
said he had a much easier time learning muscle ups.
Try those out too.
Overall, it will give you a great core.
Back lever is when you hang like Superman,
that gets your back.
So if you want to train both your abs and you back,
you're going to have to learn back lever.
I might do a tutorial sometime, too.
Alright thanks for watching!
Like, subscribe, whatever you want to do.