the front lever pull is an extremely effective progression for all levels we're gaining
straight arm scapular strength through a full range of motion after today's content
you're going to be armed with the knowledge to dominate the front lever from every angle
which do you think is better static or dynamic front levers comment now and let me know which you
think is best for faster results before discussing why front lever pulls are a must here's perfect
technique we want to keep our arms straight at all times our goal is the front lever strength skill
this exercise demands locked elbows so locked elbows we must next up is the secret sauce for
calisthenics mastery scapular position and control the intention of retraction and depression should
be at the forefront of our focus doing your absolute best to pinch the shoulder blades
together promotes retraction also thinking about pulling the shoulder blades towards the waist
promotes a depressed engagement otherwise we're still doing the front lever shape use a posture
which reflects this think about squeezing the posterior chain and bracing at the midline
our goal is to keep the trunk fixed to prevent ourselves from losing position
if you find yourself doing the reverse banana this is a sign of weakness and requires a regression
the front lever pull truly shines because it works through a full range of motion we're
gaining strength from overhead to the arms by side anatomical neutral by working from n-range
shoulder flexion through to an inverted hang many benefits are gained we're going to become dominant
at front levers by being able to enter and exit as we please if you want to pull from a hang and
hold the front lever this will be possible if you want to lower into a front lever and pause
with confidence this is also going to be no problem full range of motion benefits from
incorporating a concentric and eccentric component to our traditional static skill by undergoing
muscle shortening and lengthening contractions this combination unleashes comprehensive body
weight mastery not only are you going to become stronger holding the isometric with straight arms
you're also going to become confident doing so amongst dynamic movements the downside with our
traditional static isometrics is we become specialized in the position trained if you
only focus on the horizontal front lever expect to get stronger horizontally plus or minus 10 to 20
degrees this isn't bad it just means you'll only be developing the horizontal position people who
dedicate themselves to pure static holds tend to stagnate with their progression the prime movers
in the back and arms often plateau from a strength and muscle gaining perspective front lever pulls
tick the box of specificity enjoying all the benefits associated front lever pulls ensure the
prime mover muscles which are involved in shoulder extension get a serious workout the lats are being
heavily targeted through a full range of motion we're creating a massive stimulus this is thanks
to beginning in a disadvantaged shoulder flexion start and finishing in a shoulder extended end
the long head of tricep and other prime mover in front lever is being trained to grow we
all understand the tricep long head acts on the scapula as an extensor by pulling down
from an overhead to arms by side position this exercise increases our front levers functional
adaptation hypertrophy in the lats and triceps is maximized because we're taking our joints through
a full range of motion with the front lever pull we're stretching and shortening the prime movers
as a result expect functional muscle mass to be gained the beauty of dynamic skill training is not
only we're getting better at the horizontal position we're also getting stronger above
and below simultaneously a good indicator of a productive exercise is progression potential the
front lever pull is an exercise which will keep calisthenics beginners and advanced practitioners
challenged in the long term calisthenics 101 states we must modify exercise intensity
by changing body levers when starting out train the front lever pull from a tucked body position
as you become stronger make the exercise harder by lengthening the lever regardless of progression
chosen we need postural integrity to be maintained the body needs to be moving as a rigid unit from
start to end let's continue to guarantee everyone watching benefits from front lever pulls quality
is really important pausing at the bottom makes the exercise genuinely difficult and genuinely
productive pulling from a stationary start is helpful for gaining brute strength to initiate
a dominant pull an advantage of being strict is momentum is minimized and the front lever pull
correctly stressed an absolutely vital concept is using a purposeful negative and lowering with
control the eccentric phase from an inverted hang to arms overhead is a strength gaining opportunity
exaggerated eccentrics will ensure the front lever muscles are acting as breaks control on the
way down is useful for increasing muscle growth and also promotes strength at all joint angles
the front lever pull benefits the most from the lower rep range strength dosage the reason
for this is because the time under tension is really high and the range of motion is large
this way you can use perfect technique while also improving neural efficiency there's so many
useless front lever methods on the internet stop the paralysis by analysis start progressing with
the fitness faqs program leave a pro now i'd like to share with you my secret front lever booster
the band pull down this exercise isolates straight arm strength using the front lever posture
and muscles involved set up with a hollow body and the arms overhead we want the band to have tension
from the beginning so play around with position to get this just right otherwise the band pull down
uses the same motion as our front lever straight arms scapular retracted and scapular depressed
technique correct form requires us to move from an arm's overhead position to the arms by side
anatomical neutral let's discuss now why the band pull down is one of the best supplementary front
lever exercises the band targets the phase which can't be trained with our body weight pull when
performing a straight arm pull down we feel weaker at the beginning and stronger towards the end
the beauty of band training is exercise difficulty matches our muscles natural output during the
motion the band tension is laced at the start and increases towards the end the resistance
increases perfectly to allow our body to become stronger through shoulder extension
this unique loading afforded by bands makes up for the limitation of our previous calisthenics
pull unfortunately when it comes to bodyweight pools the downside is as we go from horizontal
towards an inverted hang the stimulus isn't really sufficient for us to get stronger the reason for
this is because as we're going closer towards inverted our joints are becoming more stacked and
the effect of gravity isn't really acting against the prime mover muscles in the front lever band
pull downs are effective because we can isolate and grow this exercise environment is highly
conducive for targeting our front lever weak links we can really laser in on improving straight arm
scapular strength because our body is fixed we can connect deeply with the retraction and depression
aspect this open kinetic chain variant trains the deficits which are inherent with our body
weight counterpart while moving through a large shoulder flexion extension motion we're ingraining
flawless straight arm activation additionally because resistance peaks towards the end we're
becoming stronger in the shoulder angles which are specific for both static and dynamic front levers
a major aspect of strength skills is practice and repetition there's no way around it we need
to spend time teaching our body correct movement patterns bands are an ideal way to practice the
front lever pattern without unnecessary fatigue this is thanks to isolating shoulder extension
without complex body coordination the good news bands aren't neurally stressful yet
they provide plenty of upper body technique practice instead we're simply stressing the
local prime mover muscles while also ingraining successful straight arm scapular activation
what makes bands awesome is that improving and also remaining challenged is really simple
all we have to do is increase band tension over time because the posture and technique
is identical for pretty much all levels all that remains is continuing to use a thicker band in the
long term the band pull down benefits most from a moderate to higher rep range hypertrophy dosage
with isolation we don't have to worry about body coordination this makes it a perfect environment
for using that 8 to 15 rep range in order to reach muscular failure and train those prime
movers optimally the optimal way to get stronger is combining both compound calisthenics skills and
isolation exercises surprise surprise we need to train front lever to improve front lever
but doing so alone isn't enough to improve everything we need we must also target the
straight arm scapular component directly to increase training effectiveness here's the key
message combine compound calisthenics with banded isolation to eliminate weakness and bust plateaus
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