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Hey, you! Have you been doing bodyweight exercises?
Well, we’re sure that by now, you’ve already memorized all there is to know about Calisthenics.
But let’s be real, knowing doesn’t mean doing (all). And we’re guessing you’re skipping such an essential training because you either think you don’t need it at all, or you just prefer not to because it looks tough! Are you thinking what we’re thinking?
That’s right! We’re talking about front levers! It’s one of the fundamental Calistenics 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!
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 its significant benefits! Gotta gear up, ain’t that right, soldier?
What is a front lever?
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!
How To Do The Front Lever?
Doing this exercise isn’t like powerlifting or weightlifting where you can quickly grab the weights, lift it off the ground, and be done. Learning the front lever means you need to learn how to build up to the hold. To do this, you need to follow these six steps:
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.
ONE BENT LEG FRONT LEVER
From your tuck front lever, extend your bent leg out, keeping it above your abs. The lower leg will be perpendicular to the ground, with your hip opened up completely. Make sure to alternate legs between your sets.
ONE LEG FRONT LEVER
Start from the first position. Extend one leg out completely straight. That means your back, hips, and extended leg all make a horizontal line, parallel to the ground. The other leg, whichever side it is, will be tucked in hard to the chest. Like the previous step, make sure to alternate legs between sets.
ADVANCED ONE LEG FRONT LEVER
Begin with the tuck from the lever, then slowly extend one leg completely straight, and another leg partially untucked. This formation is designed to increase the leverage, and push you to your limits.
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.
This Calisthenic Exercise Gives Awesome Body Benefits!
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
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!
IDEAL TRICEP EXERCISE
A 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 strength.
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!
Done correctly, it can be a powerful training movement with multiple benefits that go beyond just muscular endurance. Pretty cool, right?
Conclusion: Overall, the front lever is impressive because:
- YOU ARE IMPROVING YOUR UPPER BODY’S PULLING POWER.
- YOU ARE DEVELOPING CORE STRENGTH AND CONTROL.
- YOU ARE PRACTICING THE ABILITY TO SUBJUGATE THE PHYSICAL PROPERTIES OF THE UNIVERSE WITH YOUR FORCE OF WILL.
- YOU ARE UNLEASHING 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)
What are you waiting for? Visit The Movement Athlete and take the free assessment to see how you’ll hold up to the front lever!
See what we did there? Hold up?
READY TO GET ON THE JOURNEY OF A LIFETIME?
See what our users are saying:
“Would you rather have the ability to boast of bench pressing 300 pounds or to do a one-arm pull-up? To me, pulling my entire body up with one arm is much more impressive. – Michael – The Movement Athlete User”
“The Movement Athlete is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”
“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”