FRONT LEVER
THE FRONT LEVER IS ONE OF THE BEST MARKERS OF PULLING & CORE STRENGTH OUT THERE!
As the front lever is a static hold, we cannot apply the traditional sets & reps approach done normally with other exercises, so we will utilise hold times in as many sets as it takes to hold the desired progression.
E.g. If the target hold time is 30 seconds but you can only hold a position for 5 seconds you will perform the exercise in 6 sets of 5 seconds. As you become stronger and more proficient you will find the total number of sets you take to achieve the 30 seconds target will drop. Once you can hold a position for 30 seconds in a single set it is time to move onto the next progression.
TUCK FRONT LEVER
A tuck front lever has the same upper body position as the full front lever but the legs and core are tucked in tight to keep the bulk of your weight near the pivot (hands).
At this stage, you do not need to worry about a rounded back. Simply:
- Grasp the rings/bar with an overhand grip set shoulder-width apart.
- Tuck your knees up to your chest and pull down as hard as you can. Keep pulling your hips up until they become level with your shoulders.
- Hold this position for as long as you can.
Aim for 30 seconds before moving on to the next stage.
FLAT BACK FRONT LEVER
Once you are confident with the tuck front lever, you can move on to the flat back variation. Whereas the tuck front lever allowed a rounded back, the flat back variation will not. The flattening of the back, although subtle, makes this progression extremely difficult.
To get into the flat back:
- Get into a tuck front lever.
- Start lowering your hips and flatten your back. It should feel like you’re tilting your pelvis forward.
- You will reach the correct position when your hips are level with your shoulders and your entire back is as flat as you can make it.
STRADDLE FRONT LEVER
Once you have some experience in a flat back tuck lever, you can start working on extending your legs out into a straddle “V” position. This variation is much more challenging than a flat back tuck lever as your core has to fully support the entire weight of your lower body with your hips in a completely open position.
To get into the straddle lever:
- Get into a flat back tuck front lever.
- Start From here, start to slowly extend your legs into a wide straddle “V” position. As the weight of your legs moves away from the centre of mass, you will have to pull down progressively harder.
- Keep moving your legs out until your entire body is horizontal. Now hold this position for as long as you can.
FULL FRONT LEVER
After building up the necessary strength working with the straddle front lever, you can start bringing the legs together to achieve the true front lever. This is fractionally more difficult than the straddle variation.
To get into the full lever:
- Grab the rings/bar with an overhand grip and get into a straddle lever.
- Bring both your legs together until they are touching and completely straight. Point your toes and try to generate as much tension as possible throughout your entire body.
- Hold this position and try not to let your hips bend.
BONUS: TUCK FRONT LEVER PULL-UPS
While static exercises in the front lever are paramount for developing strength, for an element of variety tuck front lever pull-ups add a dimension of bent arm pulling strength to further develop your core strength.
To do this, assume the front lever progression of your choice and perform a pull-up ensuring you keep an engaged core throughout.
Due to its difficulty, we are aiming for 3 sets in the 3-5 rep range.
