8 Exercises to MASTER the Front Lever

I just showed you a few exercises to train the front lever position.

This is not a skill for beginners.

Be sure to have a good basic strength, especially with pull ups.

If you need my workout programs to improve pull ups, push ups, dips etc.

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So you will increase the strength and you will be ready to start training the most advanced exercises.

If you have 15-20 pull ups with proper form, then you can train even the harder front lever exercises.

1st exercise of the day: Leg raises.

Great exercise to improve the forearms and the abs.

Keep your arms extended and raise your legs in a controlled motion.

For the front lever is important to have a good abs strength.

When you have arms locked out you feel the pressure on lats and triceps, but the core is important too.

2nd exercise: Dragonflag

All you need is a pole.

You can start with one leg tucked.

When you get used to it, you can do it with both legs extended.

Also you can start with bent arms, so you will help yourself with the biceps activation.

Week after week try to extend your arms.

If you do it with locked out arms is important to have a good lats and triceps strength just like for the front lever.

The movement is pretty similar if you do it like in the video.

3rd exercise:

From dead hang position with straight arms, bring your knees to the chest and raise your body into a tuck front lever position.

Just hold the position.

You can hold this position for a lot of time since is the easiest front lever position.

3-4 sets x 30” is the goal.

When the tuck front lever is easy, you can start training the advanced tuck front lever.

Just hold the position with a 90° angle between knees and abs.

Final objective is to be able to hold it for 25” - 30” per 3-4 sets.

Next exercise: Tuck to One Leg Front Lever on repetitions.

We now begin stretching the lever so we increment the difficulty a little bit.

We want to create volume so we need a lot of reps.

The focus is on both legs so we need to stretch one leg at a time between reps or even during the same set.

By doing that we can avoid little asymmetries.

Always control the movement.

If you have any kind of difficulties in stretching the leg completely, please don't force it but simply stretch it a little bit less.

Once you create a lot of volume with many and quality reps, you can go to the isometric position, keeping it for a while.

The target is to keep the position at least 20 seconds per set.

Now hanging on the bar, upside down, arms stretched, core and glutes engaged.

Activate your lats and then go down until you reach the front lever position

and then continue until you find yourself hanging on the bar.

From this position, raise the legs until you reach the inverted hang position and repeat.

You need to do this exercise by controlling it very well, so engage your lats, your triceps, your gluteus.

Once you worked on all these exercises you will be able to do the front lever.

All you need to do is try to keep the position over and over.

Obviously these are only some of the exercises that you can work on if you want to do the front lever.

I simply tried to show you how to work on them in a few minutes.

Now you just have to train hard, be patient, be steady and you'll learn how to front lever for sure.

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