Calisthenics newbie here. I am trying to do my first Front Lever by repeating wh

15 replies

• norooster1790_3·Jun 22, 7:35 AM

  Good form means using the right muscles FL is a "shoulder extension" exercise, the same movement as trying to move your straight arm down and back, almost like you're swimming You are NOT doing it correctly and you will not get a front lever this way. Your shoulders are forward and shrugged, your torso is not horizontal. This is not a core exercise, it's a lat exercise Do it right, with "progressions" - actually doing the Front Lever, just easier Much better steps and tutorial: https://youtu.be/AGhb8V8M758?si=PzwvKxuEwieinABl

• pianista1997_2·Jun 22, 8:09 AM

  Thank you, this helps a lot

• occamsracer·Jun 22, 8:22 AM

  Hold a really clean tuck for 10-15sec before trying anything else

• pain474·Jun 22, 10:34 AM

  Forget about it. You lack severe strength for FL. Go back 3 progressions at least and start with Tuck FL.

• immodestpolitician·Jun 22, 12:27 PM

  I think it's very possible. I would add some dynamic movements like tuck front lever to back lever pulls.

• no_temperature_6756·Jun 22, 12:41 PM

  Scapula need to be depressed and retracted. Think of it like a barbell deadlift but hinging with the shoulders. You don't want movement leaking through the spine/lower back/core. Shoulders should be stable and active while you pull with straight arms. They being said you're nowhere near a FL. You should be fairly strong with pull-ups and rows before trying this. Go way back to tuck front lever and try to do it properly before progressing.

• pianista1997_3·Jun 23, 11:26 AM

  >You should be fairly strong with pull-ups and rows before trying this Which would be a good point to even think about this exercise? I can currently do 14 bodyweight pullups

• no_temperature_675_2·Jun 23, 11:36 AM

  That's respectable. Do you do horizontal rows? "Skin the cat" is a good starting place.

• waywardrecusant·Jun 30, 10:51 AM

  Can you hold a strict advance tuck FL for 25 seconds? Can you do at least 5 strict straight armed FL raises? Do you have a Dragon Flag? If not then you are not ready for a FL. For context I can hold a strict FL for 6 seconds x 5. As for the above requirements my numbers are 25 seconds X 5, A 30 seconds isometric Dragon Flag - feet held about 6 inches from the horizontal, 7x5. You need a degree of specific strength that most people are no where near achieving. What's the takeaway here - practice practice practice

• hollowoak42·Jul 1, 8:10 AM

  the distinction between it being a lat exercise and not a core exercise is something a lot of beginners miss tbh

• expensivedecision268·Jul 1, 8:28 AM

  What you’re doing isn’t useless but it looks like you’re trying to brute force a movement that usually needs a lot more specific strength first I’d spend more time on clean tuck front lever holds and rows. I made way more progress once I stopped chasing the full position and focused on the progressions

• wonderful_sign_9534·Jul 1, 1:53 PM

  Best way to get a front lever is to simply follow front lever progressions. There is nothing else you need to do and no special secret to it. Trying to get it by doing what's being done in that video will end up in injury and no progress.

• easy_pride7452_5·Jul 1, 1:58 PM

  tbh I’d stop treating the drop from inverted hang as the main drill for now. It can turn into a momentum pattern really fast, and front lever strength is annoyingly specific. Better use that energy on tuck front lever holds where your shoulders stay packed down, plus slow tuck rows or front lever raises. If the tuck shape starts falling apart, that’s the level telling you the truth, not your willpower lol.

• glove_right_3·Jul 1, 10:40 PM

  No, makes no sense. You're missing the most important part of the front lever - a hollow body hold position. If you want to start upside down, keep your body and legs straight, pointed to the sky, with core tight and actively engaging all muscles, then slowly lower into the front lever and all the way down to deadhang. Think it's called front lever negatives or so

• crash_out_janny_5·Jul 1, 10:43 PM

  I would work on the tuck FL (bent knees) until you can get your hips up before going for the straight leg. I'd also face the other direction so the bar isn't in the way. I can't really tell what's practical with that camera angle though. You didn't mention your programming but you also need to keep doing normal full body training to develop the strength for the FL. It's not "just" a shoulder extension exercise. The FL alone also isn't very good at developing strength because isometrics are only really good at developing isometric strength in that specific joint angle (lengthened isometrics are more transferable though). Continue practicing the FL but don't rely on that to actually develop the strength *for* the FL. I'm kind of negative on negatives because I find it's impractical to expect people who can't do an exercise, to suddenly do it backwards while all slow and controlled. I've never once "unlocked" a new PR by doing negatives, it's always been from building up from the regula