Hey, you! Do you know about the insane strength benefits of front levers?🏆
Let’s be real, doing the front lever looks so cool and there’s an obvious strength requirement for the exercise, which is why many people tend not to train it at all.
In fact, many people think it’s just a cool party trick reserved for the elite calisthenics athletes.
☝️HOWEVER, front levers can be more than just a party trick! It’s one of the Calisthenics skill movements you should devote time to practicing.
While it looks difficult (of course, there are PLENTY of exercises that are hard and require just as much attention), we guarantee that YOU CAN kill it and you WILL BENEFIT from the journey!💯
👊Stop skipping the front lever and start working on it! Don’t let any fear or doubt keep you from achieving your dream body. In fact, read on and learn about front levers’ insane benefits! Gotta gear up, ain’t that right, soldier?
✨What is a front lever?
Before talking about the insane benefits you can get from training front levers, let’s first talk about what this skill is in the first place.
💥The front lever is a movement that helps develop an individual’s core and upper-body muscles. This position lets you lower yourself from an inverted hang, keeping the body straight and horizontal, and the front of your body facing upwards.
For a regular person, this movement may look pretty intimidating. But as you go through the progression exercises, you’d find it’s kinda cool, and doable!
Don’t believe anyone who will tell you that you can’t do it! It is NOT only for gymnasts!😱
DOWNLOAD 5 STEPS FRONT LEVER PROGRESSION!
And Start Your Journey to Insane Natural Strength.
- Condition Your Nervous System and Your Muscles Step By Step
- Avoid Injuries and Strengthen Your Joints with Proven Steps for Progress
🎯What Need Before Starting Your Front Lever Journey
Before you jump into a front lever hold and experience its benefits, it’s worth taking note of the move’s prerequisites and requirements.
There are three major components you need to refind so you can get started with your front lever journey safely and efficiently as possible. These are:
- ✅ General upper body pulling strength you can train from pull-ups and bodyweight rows
- ✅ Good bodyline strength and awareness from anti-extension core exercises such as plank, hollow holds, and dragon flags
- ✅ And Excellent scapula stability from performing scapula pulls and push
While these seems complicated and overwhelming to train, focusing on the CALISTHENICS FUNDAMENTALS provides ample foundation for you to begin the basics of front lever. The basics covers the necessary strength, mobility, awareness, and control for any advanced calisthenics move.
More beginner tips and workout here: 📍 Basic Calisthenics Routine for Beginners
🧐How To Do The Front Lever?
Doing this exercise isn’t like powerlifting or weightlifting where you can quickly grab the weights, lift them off the ground, and be done.
Learning the front lever means you need to learn how to build up to the hold. The front lever is… a lever, obviously. This means that we can scale the difficulty of the exercise by adjusting our lever. We can do this by lengthening or shortening our body position.
Here are the basic body positions for front lever:
🔥TUCK FRONT LEVER
To do this, grab the bar with an overhand grip. Pull your legs and hips up, at the same time leaning back. You should round your back, and your body tucked up like a ball. Keep your back approximately parallel to the ground.
🔥ADVANCED TUCK FRONT LEVER
This is the second step of progression. Begin with the tuck front lever position; Afterward, instead of rounding your back, straighten it, so it forms a line parallel to the ground. Pull your shoulder blades back in retraction, and just open your legs slightly, keeping your thighs perpendicular to your body. To straighten your back, you need to lean more backward to counterbalance your lengthened lever.
🔥PIKE FROG FRONT LEVER
This position is a slightly lengthened tuck lever with open hips to prepare you for the straddle front lever in the future. To perform, go into a tuck front lever. When you’re back is now parallel to the ground, open your hips simulating a frog position then hold.
🔥FULL FROG FRONT LEVER
The full frog is an extended hip version of the pike frog. Perform a pike frog position then slowly elongate your hips while keeping a posterior pelvic tilt. This will make the position much more difficult in preparation for the straddle hold.
🔥PIKE STRADDLE FRONT LEVER
From the pike frog position, simply extend your legs into a straddle. Your hips should be pointing forward, but there should still be a pike in your hips so that your feet is pointing towards the sky.
🔥STRADDLE FRONT LEVER
Now we go into the more beautiful, and much more challenging, the full straddle front lever. This exercise require lower body mobility so be prepared. To perform, be sure to extend the hips so that the whole body as parallel to the floor.
🔥ONE BENT LEG FRONT LEVER
From your tuck front lever, extend one leg forward simulating half of the front lever. It should be parallel to the ground, with your hip opened up completely. Make sure to alternate legs between your sets.
🔥HALF LAY FRONT LEVER
The half lay variation is the final step before the full front lever. This is basicall already a full front lever with a bend on your knees to slightly shorten the lever. But, lever’s difficulty increases exponentially even with a very slight increase in length.
Starting from the tuck lever position, keep both legs together while gradually extending them out at the hips and knees. Your entire body should form a straight horizontal line parallel to the ground. Hold the position and find your balance before pulling down hard with the hands and lats.
INSANE Front Lever Strength Benefits💪
FRONT LEVER Gives Awesome Benefits for the body!
Don’t believe us? Head over to The Movement Athlete, and see the benefits for yourself! Working on a front lever DOES have amazing benefits. It’s not just a cool trick to impress others. It’s more than that and the journey that comes along with it gives an amazing sense of achievement!
✊BACK, ABS, AND CORE STRENGTH
By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts! If you’re planning to get on with an ab training to be all hot for summer, this is the right exercise.
✊IMPROVED BODY CONTROL
Holding a static position requires more body control compared to other popular exercises. In doing so, you need to pay close attention to your body position in space. Body and mind coordination is key to perfecting the skill! Only through practice with this front lever Calisthenics exercise will you become the strongest you can be!
✊SUPPLEMENTARY TRICEP EXERCISE
The front Lever is always a good tricep exercise that works the long head isometrically without putting a significant amount of stress on the elbows. Remember, if your triceps are failing, it’s probably because its long head lacks sufficient straight-arm strength.
✊EXCELLENT SCAPULA STRENGTH
The front lever requires your to actively engage your scapula AKA the shoulder blades into a depressed and retracted position. This will strengthen your scapular muscles such as the rhomboid, levatator scapulae, trapezius, and serratus anterior. Doing so will translate to overall general strength and healthier shoulders and back that’s free from aches and pain.
✊IMPROVED MUSCULAR ENDURANCE
As it is static, the front lever requires a planned progression that starts from a manageable position; then moves to a more difficult one, improving your muscle endurance. You see, it’s all about the leverage here! Calisthenics has a way of mainly decreasing the hold over time.
Can Doing A Front Lever Improve My Strength?👊
It’s one of the top bodyweight exercises for a good reason! It’s the ultimate display of straight-arm pulling prowess, challenging your body to such an extreme skill!
🤜Holding your entire body face up, straight, and outstretched gives you all the strength you need for your lats, arms, delts, chest and abs
🔎Should I Include Front Levers In My Strength Training?
At the end of the day, it’s up to you! But we’re not gonna pass up this chance and not tell you that the front lever is a GOLD STANDARD in total body strength development. We already mentioned that the front lever is one of most effective bodyweight exercises. Also, the gains too useful to be ignored, especially if you’re one to build strength and power!
If done correctly, it can be a powerful training movement with multiple benefits that go beyond just muscular endurance. Pretty cool, right?
Overall, the front lever is impressive because you will enjoy these benefits
- ☑️ Improve UPPER BODY’S PULLING POWER.
- ☑️ Develop CORE STRENGTH AND CONTROL.
- ☑️ Practice your ability to SUBJUGATE THE PHYSICAL PROPERTIES OF THE UNIVERSE WITH YOUR FORCE OF WILL.
- ☑️ Unleash YOUR INNER GYMNAST WITH YOUR EFFORT FROM YOUR LATS, ABDOMINALS, HIP FLEXORS, AND SCAPULAR STABILIZERS.
- ☑️ YOU ARE FLOATING ON AIR, AND IT MAKES YOU LOOK PRETTY BADASS. (Of course, you can also impress your family, friends, and partner)
See what we did there? Hold up?