- What's up, Elite Thenx athletes?
It's Chris Heria.
Welcome to another video of Official Thenx.
Today I'm gonna show you how to front lever hold
so open up the Thenx app to the brand-new
front lever technique guide and let's get it started.
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All right, so a lot of you have been requesting
the front lever hold so here it is.
If you open up the Thenx app
to the front lever technique guide,
it should take you right here.
And before you begin,
you wanna take a look at the requirements.
We wanna be able to pass these comfortably and safely
before even starting the front lever technique guide.
So before we begin, let's take a look at the intro.
What's up, Elite Thenx athletes?
Welcome to the front lever technique guide.
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Before you begin the front lever technique guide,
it's important that you've passed the requirements
comfortably and safely.
This technique guide is gonna build you a solid front lever.
We've broken down this technique guide into two parts.
In part one, we're gonna be breaking down
the fundamental steps to the front lever.
We're gonna be focusing specifically
on building that core strength
and being able to start learning the front lever.
We're gonna take you through the steps that are gonna
strengthen your core
and allow you to begin to learn the front lever.
In part two, we're gonna be showing you
the progressional stages to the front lever,
along with the workouts
that are gonna get you to front lever in no time.
These progressions are gonna
strengthen the muscles for the front lever.
They're also gonna connect you to allow you
to understand the movements of the front levers
with the proper techniques and forms.
Accompanied with the workouts
and you've got yourself a solid front lever.
So you ready?
Let's get started.
All right, so as you can see, we have two parts.
Part one, the front lever steps,
and part two, the front lever progressions.
So first we have part one step one, hanging L sit hold.
If you click the video on the top,
this video is gonna give you a description
of how to do this move perfectly
with all the tips and techniques
that are gonna have you master this movement.
You wanna be able to do the hanging L sit for 20 seconds.
So we're gonna skip the top video,
we're gonna go straight into the exercise video
so I can just show you guys all the progressions
and run you through all of them.
So let's take a look at this one, hanging L sit.
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All right, so you wanna be able to do
hanging L sit for 20 seconds.
Let me show you guys what that looks like really quick.
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If you start with a little bit of an over grip,
it's gonna be a lot easier to hang on.
From here, squeeze the bar and lift those legs
and control as you lift.
From here, just breathe, hold tight.
Squeeze the calves, point your toes.
Activate that core.
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You wanna be able to do this move right here for 20 seconds.
Perfectly.
Before moving on to the next step.
If you're moving at all, you're still not ready.
And if you're still having trouble
just being able to do this, you can always
just bring in one leg or just hold it as long as you can
then bring in one leg,
then switch when you can't do it any more, bring one in.
See, work progressionally.
And then when you can't hold that any more, come down.
That is gonna increase this movement so eventually
you'll be doing a hanging L sit for 20 seconds.
All right, let's see what the next step is.
Tuck front lever hold for 15 seconds.
Let's check out the exercise video at the bottom.
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All right, tuck front lever hold.
You wanna be able to do this move for 15 seconds.
Perfectly and comfortably before moving on to the next step.
So have a little bit of that over grip.
Squeeze that grip.
Hands shoulder-width apart.
And you wanna come up like you're doing knee raise
but you're gonna knee raise as high as you can
and then lift up those hips,
lean back and lift up those hips.
Once you feel you're in a 90 degree, hold.
Don't forget to breathe.
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So you wanna be consciously lifting from the hips
once you've gone as high as you can with those knees
and just try to stay in that leveled position.
If you don't know you're in that level position or not,
take out your camera and record yourself.
That can instantly improve your technique
and you can improve that skill.
Moving on to the next step.
So you wanna be able to hold that for 15 seconds.
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So let's go to the next step.
Step three, upside down deadlift, 10 times.
Let's see what that looks like.
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All right so that was upside down dead lift.
So you wanna do this move 10 times with perfect form,
comfortably, to move on to the last step.
So let's check it out.
Hands shoulder-width apart.
You wanna start with the toes to bar.
Keeping your legs straight.
Don't move.
If you move momentum at this point,
like you try to swing up,
it's gonna be so much harder to do this exercise.
So you really wanna develop that core strength
with the previous progressions to be able to do this move.
So start right away using your core, no movement.
From here, you're gonna push from the lower back
and your hips to straighten out your body.
See, you wanna hold, tight, tight with the hands.
Come back down.
Push back up.
Stay real close to the bar.
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When you're doing this move,
you wanna make sure not to pull your arms
and bend them.
You can pull by the shoulders
'cause you're using a lot of scapula activation
when you're pushing up.
It's like an upside down deadlift.
Exactly like one.
So you're doing this move upside down.
So you're gonna need a lot of shoulders
and you're gonna that lower back and those hips.
Stay really close to the bar.
'Cause if your legs start to, if you're away from it,
you're gonna feel like it's gonna drag you back down.
So your feet should be either on top of the bar
or a little bit past it
as an indicator that you're really close to the bar.
All right guys, so master this move 10 times in a row
to go on to step four, the last step of part one.
Upside down hold for 15 seconds.
Check it out.
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All right, upside down hold.
15 seconds.
So this move is just like the upside down deadlift
except you're gonna hold it at that rep point.
So you're gonna come up.
Hands shoulder-width apart.
Feet straight up, toes to bar.
From here, push that lower hip
and bring those scapulas back.
Here, you wanna hold it.
Hold, hold, hold.
Make sure the bar is really close to your body.
Squeeze that bar close to your body
and just hold as long as you can.
Squeeze that grip.
It's gonna make it easier.
If you feel like you're drooping down,
push your back up and straighten it.
You wanna be able to hold this move
comfortably for 15 seconds.
But perfect form to move on.
So before you guys move on,
we have the front lever workout
and this workout, if you click into it,
you can see we have all the techniques that we just learnt,
all the moves we just learnt
plus some more that's gonna have you
apply these movements into your workout
and master these steps so you can start
going onto the progressions of the front lever.
You wanna be able to do this workout here
at least two to three times a week
for the next two to three weeks
before moving on to the next progressions.
So once you're ready to move on, you're ready for part two.
Part two, step one, we have front lever drop.
Single leg and both.
Five times each.
Let's take a look.
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All right, front lever drops.
Single leg and both.
You wanna do this five times each
with one leg and with both.
Now, as you can see, I'm already drenched.
I'm already like getting tired
just from these exercises alone
so if you guys are taking this technique guide
and you're doing the progressions along the way,
you can also, even if you're able to do
all the progressions,
do each progression as many times as you can
and then move onto the next one.
That is a great way to train front lever.
So now let me show you guys what this move looks like.
So you're gonna go up,
just like that upside down hold,
and from here, you're gonna bring in one leg.
Now you're gonna lean back
and lift your hips but decrease...
Decrease the amount of your hips coming down
by pushing it slowly
and letting the negative come down.
You don't wanna come down by your foot,
you wanna come down by your hip.
If you come down by your foot,
you're gonna be like super bent
when you're coming down like this.
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And then coming down like this.
'Cause you think in your mind
that you're straight by your foot
but really what makes you straight
is that position of your hip.
So when you're coming down, push that hip up
and just slowly bring it down.
But lead from the hip.
All right so once you can do it with one leg,
once you can do it with the other one,
then you wanna do it with both.
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Lean back.
Push those hips out.
And keep those arms straight.
Do not forget to squeeze, squeeze those hands.
So you wanna master this move right here, guys,
before moving on to the next one.
Five times for each.
So let's see the next step.
All right we have advanced tuck front lever.
For 10 seconds.
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All right so there you have it.
Advanced tuck front lever hold.
You wanna be able to hold this right here
for at least 10 seconds, perfectly and comfortably,
before moving on.
So to do this move right here, it's just like
the tuck front lever.
You come up with those legs first.
Lean back to lift up the hips
and from this position, you're gonna lean back more
and as you extend those knees out.
And that's the position you wanna be able to hold
perfectly for 10 seconds before moving on
to the next round.
If you guys still are having trouble
on how to do these moves, jump into the app
and click the video on the top.
This top video right here is gonna break down
every single one of these movements very thoroughly
showing you all the tips and all the techniques
to apply to master these moves.
We're moving by super quick
just so I can show you all the techniques
and all the progressions
but to really understand each one of these moves,
you need to get into that app
and you need to look at those top videos.
So we're gonna move on now
and we're gonna go into single leg front lever hold.
10 seconds each.
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All right so there you have it.
Single leg front lever hold.
So the way that you do this move
is almost like going into that tuck front lever
except you're gonna leave one leg out
so you're gonna lean back.
Make sure you're coming up with those hips,
you're leaning back,
you have a little bit of that false grip,
and you're pushing like a lat pull down,
like you're trying to get
here and your hips to meet each other, right?
So we're gonna go up, leg in.
Lift it up.
Down, the other one.
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You wanna be able to master this hold,
master this move right here.
If you're still having trouble doing this move,
you can always pull out a resistance band.
All right.
So with this resistance band, it should help you a lot more
to be able to add in more reps to master this move.
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Okay.
Let's move on to the next step.
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So now we have step four from part two
and that is ice cream makers.
Let's check it out.
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All right, there you have it, ice cream makers.
You wanna be able to do this 10 times perfectly
to move on to the next step.
So the way that you do this is you go into a pull up.
Once you go into that pull up, you wanna lock.
Lock your shoulders, lock your elbows,
lock everything from here.
And then you're gonna make your body as a unit
from your shoulder to your heel.
From there, you're gonna lean back
and extend your arms straight while you push those hips up.
It should look like this.
Come up to the top.
From here, lock.
Once you're locked, lean back, extend those arms.
Bring in those hips.
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You wanna be able to master this move right here 10 times
perfectly to move on to the next step.
So now we're on to step five.
Front lever raises.
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Both legs and single legs.
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All right.
There you have it, front lever raises, single leg and both.
So this move right here, you're accumulating
all the techniques, skills, and strengths
that you're acquiring from doing
all the previous progressions
to get you to this move right here.
So once you've been practicing everything else,
lifting up your body from the bottom
should be relatively easy at this point
or getting there at least.
So to do this move, start with that over grip.
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Lean back and make sure those scapulas are forward.
So you're gonna lean back
and let's start with one leg first.
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And the other one.
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If you guys are still having trouble
with this move right here,
again, just like the ice cream makers,
you can always bring out a resistance band.
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And it will help you add more reps
into this movement right here.
Also, once you've been doing it for one leg
and the other leg, you can then
start to do it with both legs.
Before doing it with both legs,
try it with the resistance band.
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Whoo!
All right.
So we're getting near the end.
Believe it or not, I'm actually feeling this right here.
Okay.
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So now we're at the last step, step six.
Front lever hold.
Let's check it out.
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All right.
So that's the front lever hold right there.
So you wanna be able to hold this for five seconds.
So now, after mastering all the progressions,
the workouts, and the steps prior,
you should already be able to basically hold a front lever.
So at this point, it's just a check off list
of all the things that you're in the right position.
So my hand is number one.
Make sure I have that over grip.
Make sure I have my scapulas forward.
Make sure that my body is already coming out like this,
I can feel my lower back and my hips being activated.
And from here, I'm gonna lean back.
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And once I lean back and I get into that flat position,
I squeeze the grip, I squeeze those hips,
pinch my butt, squeeze those core,
and I just hold tight, tight, tight.
You wanna make sure to breathe
while you're doing this move right here, guys.
So this is basically it.
If you're still having trouble doing this move,
you can always grab a resistance band...
For more assistance.
Drop it in...
The top.
Put in both legs and eventually,
once you've been training with both legs for awhile,
you've been doing it with both legs,
you can then take out one leg
and try to do it with just one.
Always keep trying to challenge yourself.
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And then put it onto the other leg.
All right, guys.
So, that is the last step to the front lever technique guide
but it doesn't end there.
Once you have learnt how to front lever hold,
lastly, we have the front lever advanced workout.
If you click into here, this workout
has all the techniques and moves we just showed you
plus some more to master your front lever hold.
And it shows you how to apply these moves
into your workout regimen.
So to get your front lever 10 seconds,
15 seconds, 20, and beyond, do this workout,
the previous workout, and all the progressions and steps
in this technique guide
to master this move right here.
This move is a journey.
Once you get it, it's not about getting it
but it's maintaining it and prolonging it.
All right guys, so if you found this
front lever technique guide helpful,
share it with somebody.
Like, comment, and subscribe.
Thank you guys so much for watching.
For complete workout programs, for all our workout programs,
all our technique guides on how to do planche,
muscle up, front lever, and all these amazing moves
to getting into the best shape of your life,
not just looking strong but actually being strong,
become a member right now to thenx.com.
Download our app.
The link is in the description of this video.
Thank you guys so much for watching.
Until next time, guys, peace out.
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