How to FULL FRONTLEVER - Step by Step Tutorial

what's up caddy fam it's michael here

together with luca today

today we're going to show you how to

learn the full front lever so

let's get this video started

[Music]

all right guys so today we're going to

show you how to learn the full front

leafer

today i'm with luca a team member here

at the gym

he's an expert in the front lever so

he's going to help us out today

to show you guys the full front lever so

maybe you can introduce yourself a

little bit

of course hello i'm luca i'm 18 years

old and i'm a certified trainer at

calisthenics family gym

and i train static for one year now yes

exactly so

luca is going to show all the exercises

today and i'm going to explain all the

exercises

so let's get this video started alright

guys so let's get into the first step

and that is

the tucked front wafer

so uh the duct from leaf are we gonna

start here

on the bar um so maybe let's start at

the top

only first so it's really important that

you start

with straight arms with this exercise so

you can show the exercise

grab the bar with shoulder width right

here

make sure that you tuck your knees in as

close as possible to your chest

and really focus on a rounded back right

here

and kinda depress and also retract your

scapula

you wanna have your shoulders in a

neutral position so that's the first

exercise

the text from leaf wire it's really

important

to do this exercise really controlled

and with proper form

um you want to train this for three sets

to like 10 to 15 seconds right yes

until you can do like 20 seconds so then

it's time to move on to the second step

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so what will be the second progression

now that's the reverse deadlift

all right so the reverse deadlift is

actually a dynamic exercise to get

stronger in your straight arm pulling

strength which is really important for

the front lever

so let's get into this exercise

so you start in the tucked position

first then you're going to straighten

out your legs

in an else position and from here you're

going to bring your waistline

towards the bar just like that it's

really important

that you use just the strength of your

back so you're basically doing a pull

down

on the bar try to do this for

five repetitions and this exercise will

help you

to move on to the next progression which

will be

the advanced touch front lever all right

all right so how many sets do we want to

do this exercise

three sets for four to six reps

yes and if we have mastered this for

four to six sets this is an exercise to

get stronger in your pudding strength

then we can move on to holding this

exercise and then a little bit further

which is going to look like the advanced

tech front lever

so let's get into this exercise

so we grab the bar again kind of false

grip

make sure your arms are straight

completely straight and from here

we're gonna bring our knees forward

until here so we have a horizontal line

in our back and also with the knees

also straight with your hips maybe a

little bit further as luka did already

so how many seconds do you want to do

this exercise 10 to 15 seconds

okay so 10 to 15 seconds before moving

on to the next exercise

and also with this exercise you can also

train with

a work set for like three to four sets

and then holding the exercise for 8 to

10 seconds

[Music]

so once we've mastered the advanced

stick hold then we can move on to a new

dynamic exercise to get even stronger in

our advanced tech strong leafer

so for this exercise we're going to do

advanced thick front lever races

so that's going to look like this you're

going to grab the bar again

you basically start in a knee raise

position and this is actually already a

advanced

position now the only thing that you're

going to do is raise yourself

up keep straight arms as you can see and

make sure that you pull

all the strength from your from your

back that's really important

you want to do this as control as

possible as luca is doing

yes one more time and as you can see he

comes up really controlled

in a horizontal line with his whole body

so once this is too hard you can also do

the tucked front lever race

so it's basically the same exercise but

now you're gonna tuck your knees in

a little bit more towards the chest yes

exactly like that

pull the bar towards your knees and go

back down

start this exercise in a passive hang so

don't activate but first

from a dead hang position and then

really focus on

pulling the bar towards your knees with

straight arms

and one really big mistake with this

exercise is

that you're gonna swing way too much

with this exercise and actually not

using your back muscles so luka can

perform the exercise

so you basically what you're going to do

exactly

just like this and you can see all the

momentum

his feet on the other side of the bar

and you see like all the swinging and

he's just not

using his back muscles and also not

straight on putting strength

and if you do this then you won't get

stronger in your front lever

so definitely try to avoid this really

big mistake

so now let's move on to the next step

all right so the next step is going to

be the one leg front lever and it's

really important that you have

exactly the right technique with this

exercise so luca's going to demonstrate

the exercise again

so the good way looks like this you have

one

knee at advanced stick like you see here

and one leg

in one leg variation so

one really big mistake with this

variation is that you tend to

bring your other knee way too much in

and then you actually have a

tucked slash one leg from lever and then

you're actually decreasing in the

progression

so it's really important that you

increase the progression

by keeping one knee at advanced stick

and then move the other leg

towards the one leg front lever

so now let's move on to the last two

steps

on to the straddle front lever so now

we're gonna use a different training

approach

we're gonna do negatives so we're gonna

start at this time

on the bar but now on the upside

of the bar so race all the way up

straddle position

and from here you're gonna lower

yourself down for like five seconds

as control as possible exactly keep

straight arms as luka's doing

and then you can try to do this for

three to four sets

five seconds per set and then eventually

try to hold the straddle from really far

just like you guys showing you right now

that straddle falling back

exactly just like this okay

so how many seconds do we need to hold

the stratophone lever before moving on

to the full front lead fire

for at least 10 seconds all right

exactly so 10 seconds

is the minimum amount that you need to

hold for straddle phone leave for

and now we're moving on to the very last

step the full front leg

all right so the last step full front

lever we're using the same approach so

we're starting with negatives again

so lucas is going to go up on the bar

again now with the feet

close to each other just like that

your back activated keep straight arms

and try to go down as controlled as

possible

don't let your body drop but really as

controlled as possible

maybe count one two three

four five and this exercise is really

good because you're working in a full

range of motion as you can see so try to

do this exercise

also for three to four sets and then

like three

sets per set right all right guys so at

this stage

there's not really a goal that you're

working towards but you're

just trying to do the negative as slow

as controlled as possible

until you slowly can hold the full front

lever

so now we come to the very last step of

the

tutorial the full front lever and for

this we're going to use

the bromania pro chalk because

we need this grip for the full front

[Music]

lever

all right so full front lever slightly

false grip straight arms and

exactly straight line

all right guys so this was the full

front lever tutorial

so i hope this video was helpful for you

that you know all the steps

and progressions to work towards the

full front lever if you want us to

create more

videos about maybe several progressions

maybe even the duct foam lead for the

straddle front lever

to work to those progressions maybe

additional exercise for the front lever

let us know in the comments luca thanks

for joining in

for this front left tutorial and we'll

see you guys in one of the next videos

peace out

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one um

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well i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

uh it'll it'll do the same for you i'm

gordon

and i've been with calisthenics family

for almost three months now and all the

time i've had yannick as my trainer

like michael ariana can just be like

that little extra push

to keep you going you're also seeing the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

[Music]

you