hey this is Ryan from GMB Fitness today I'd like to share a front lever
tutorial with you. There's many different ways to train towards the full front
lever but over the years whenever I come back to train the front lever I find
myself using these four movements and training them in this way.
I've just found this to be very efficient and with awareness for each movement and what
you're doing when I show you these progressions you'll find that you'll
probably have great success with this because it's really pretty simple
The main thing with the front lever is to make sure that you're locking out your
arms and that you're pulling your arms down towards your hips in every
progression that you're working on as well the body position in this
ultimately we're working up to having our legs fully extended and together out
in front without arching our back so in the very beginning focus on making sure
that you're pulling your shoulders down and back when you're performing the
front lever pulling the arms towards your hips and not cramping and pulling
your chin forward imagine that you're placing your head on
a pillow but you're not pulling it back hard you don't want any discomfort in
your neck now we're working in each progression that we're going to showing
you here in this video I want you to just be aware of what's going on in your
body I'm gonna be focusing on a slow negative where you're lowering your body
going through the movement as well I'm gonna ask you to pause in the middle of
the movement and hold for about three to five seconds that might not seem like a
very long time but spending diligent time working on those three to five
seconds is probably going to be plenty for you to be able to move on to the
next progression of the front lever like anything take time doing this as I
mentioned before be aware of what's going on in the movement
and enjoy the process be sure to check out our full article on the front lever
as well as the back lever you're gonna find in that back lever video that you
can find the link here that the progressions are very similar and the
concept I'm gonna be sharing with you here in this front lever also applies to
the back lever now before we get into the actual videos of the front lever
there are two movements that I really suggest that you work on if you've never
worked on the front lever before and the first one is the pulling prep this is
simply where you are hanging from either a bar or a pair of rings and all
you're going to do is focus on pulling your body upwards from a dead hang where
you're just pulling your shoulders down your legs are still dangling under below
your body and you just want to focus on this action with both arms that's the
pulling prep the second thing that I suggest is perform that pulling prep and
then focus on being able to pull your body so that your legs are above you in
the inverted position so those are the first two things that I really suggest
that you focus on being able to do comfortably before starting work on the
front lever the first position that we're going to look at is the tight
front tuck now this tuck position is very important in the beginning because
it's going to give you a good feel for that core activation when you're
lowering yourself down into the dead hang be sure to spend plenty of time
working on this and get very comfortable and be aware of what's going on in your
body when you're performing this tuck position you'll want to pull the arms
down towards the hips as you lower yourself when you're comfortable with
that then it's time to move on pausing in the middle position so this
is where you're going to be in that tuck position but you're going to be
performing a front lever variation again you're pulling your arms down towards
your hips focus on that nice tight tuck holding for about 3 to 5 seconds before
lowering into that full dead hang next up you're going to do slightly open up
that tuck now in this video Eduardo has a very nice open tuck that's what we're
working towards the very beginning doesn't mean that you need
one up as much as Eduardo is demonstrating in this video
slowly gradually work on increasing that range of how you're opening up the Tuck
you're gonna go from that inverted hang slowly lower yourself down to a dead
hang when you feel very comfortable then you're gonna stop you're gonna hold the
middle portion of that negative holding for about three to five seconds
gradually working on increasing the range at which you're opening up the
Tuck your next position is going to be the straddle now the cool thing about
the straddle is the wider you straddle the easier is going to be and so in the
very beginning focus on straddling as wide as possible work on this
progression where you're lowering yourself to the dead hang and then you
stop in the middle holding about three to five seconds and that wide straddle
you can gradually decrease the amount that you're opening your legs for that
straddle and as you do that remember it's all about pulling the arms down
towards the hips sitting back keeping the head on that soft pillow being aware
of what's going on throughout the movement
we've now come to the fourth and last position yes only four positions that's
it and this last one is where you'll do the full front lever when you start
working on this you might find that your piking slightly it's perfectly fine you
can gradually work on opening up that pike but remember you're not arching the
back when performing the front lever so as you lower yourself you want to find
you'll want to spend more time focusing on the negative the lowering portion of
this so because this is the full front lever you might find that you'll have to
spend a lot more time just on that negative portion that's a good thing
gradually working to be able to hold one two three to five seconds in that middle
portion of the full front lever alright so that's it might have surprised you to
see that there were only four positions in this tutorial as I mentioned before
there's many different ways that you can train the front lever but I found this
to be at least for me and the people that I trained one of the most efficient
ways to do it it's a matter of being aware with
each position being real putting that ego aside and saying okay I need to
spend more time in this position focusing on the lowering portion before
I start to hold it or even just sticking with that one progression maybe it's
that open tuck spending more time with that what you can do is you can start
off that day the highest level that you can work out let's say that you've
worked up to being able to do a straddle hold perfect what you can do is work on
that straddle hold hold that for three to five seconds do a few a few rounds of
that if you will and then you can work back through the lower progressions so
that way you're getting a lot of volume in you're focusing on good solid
technique and also getting stronger so that you can work up there towards that
full front lever alright so once again please check out the article that we
have on the front and back lever be sure to watch that back lever video as well
and leave a comment also please subscribe because we have tons of other
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