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About this post…👇

Front Lever Workout

Front lever like any other advanced skill is not as simple as “do this, do that”. CONTEXT MATTERS. I am not the type of coach that gives you a “fit-for-all-routine” and it’s not my intention with this post.

I’ll do my best to explain every point in detail and give you a SAMPLE workout at the end that MUST be modified to your own level and individual strength and weaknesses.

1- BASIC STRENGTH

Front lever is a strength move where the prime mover is your lats. If you can’t do at least 10+ pull ups, I don’t see a point in training for the FL. At some point you’ll find a wall and we’ll be forced to regress and revisit the basics. Take the time to build a strong base with tons of vertical and horizontal pulls (pull ups and rows respectively)

2- ISO HOLDS

Specificity is key. The FL is an angle specific isometric hold. Therefore, spending time in the position will be the most productive use of your time. As a rule of thumb, use a progression you can hold comfortably for at least 10sec.

3- DYNAMICS

Raises, and negatives will improve certain ranges of the movement and will provide a different stimulus that can be extremely useful for holding the isometric position. They are not necessary, but again, very beneficial if used correctly. Pick 1-2 and complement your holds with these — usually in a lower progression of your holds, but not always the case.

4- CORE

You can unlock the FL with almost zero core work. If your lats are strong enough, the core demand is minimal. That said, a strong core will certainly help with the position and a better looking body line. Dragon flags are fantastic since they involve the lats and triceps just like the FL.

👇 Workout Example:
1. FL Holds (3-5x 10-15sec)
2. FL Raises (2-4x 4-8r)
3. Dragon Flags (3-4x 8-15r)
4. Pull ups (2-4x 10-20r)

Questions bellow!

With Love,
Gabo