Front Lever for Beginners (ALL PROGRESSIONS)
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- Äas pĹidĂĄn 6. 05. 2024
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"Ocean [Smooth Instrumental Hip-Hop]"
This tutorial will be covering how to front lever for beginners, showing all the progression exercises needed. In order to hold the frontlever, it's important to work through the following major progressions:
Tuck Front Lever
Advanced Tuck Front Lever
Straddle Front Lever
FitnessFAQs will also be showing other exercises which can be included in front lever training, including the frog and piked straddle. This video should give you the motivation needed to reach the full front lever. - Sport
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Iâm doing the full front lever on my bed right now.
show off
LOLLLLLL
looool
This comment is legendary!! đ¤Łđ
I think I saw you comment at a short film video
In a sea of low quality fitness channels yours stands out as professional, effective, no bullshit, no pretense, and no ego. Thank you for your top tier content. Truly appreciate it.
In exchange for a personality. Good for those who already love fitness and challenge themselves. Bad for newbies who are looking for any excuse to quit- which in this instance would be boringness/staleness
@@immaletyoufinish Sorry but if you need excuses then you can find a billion better excuses then ''oh yea this dude who is spoon feeding what i need to do is boring (he's not) therefore i should not exercise''
@@thelelanatorlol3978 Iâm too big mentally and physically to really care about what you said but you got me bro
Pfft, so big that you felt the need to tell me. Ok hypocrite.
@@immaletyoufinish your personality just bored me so much that I quit working out. Yea man you sound dumb.
that calisthenics park looks amazing!
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1:45 ah yes my favorite part of skill training, the depression.
Underrated
lmao stop
This is a suicide prevention helpline
+** ***** *****
CZcams censored the numberđ
@@oj818 bruh
@@jabigchad1749 I think I was on xanax when I wrote that comment
These are tough. I recently started, and have moved from the fully tucked position to now being able to have my knees straight up now. Takes a lot of patience and consistency.
how is the progress?
@bryan castella
when you say consistency, whats your volume looking like, like how many times a week do you practice this?
@Yang Mojo muscles need rest
@Yang Mojo every 2 or 3 days would be better to let ur muscles recover and strengthen
So you can do it on a straight bar. But can you do it at the gay bar?
Only the frog front lever
@@jiv32 4:05 it does look like a yummy position for a gay bar.
@@danielr.4625 you know it đ
I can do it at the gay bar. ;)
You prob think youre so funny so you?
Great tips man! Iâm almost there and this was very helpful
Nice channel man!
What bout now? Can you do it yet?
Where almost is a long journey đŞđ
Finally can do a straddle fl pull up. But its only 1 :(
Me also
God damnit Daniel stop reading my mind. Started front lever training 1 week ago and this is exactly what I need.
Started 3 days ago
Street Movement SAME LOL I just started last week I cannot believe how amazing he is
whats better is that I came up with frog front lever myself and now boom daniel shows it :O
Same here lol
@Christina Reynolds Lmao fuck off, stop bringing your religion into this. It's an expression.
I was doing core exercises for a month now, along with lower back exercises. I have now managed to do a Dragon flag and a one leg extended front lever hold. Thanks to your videos, I have started making proper progress in calisthenics.
Good job bro keep setting goals and getting better
Progression sighted, love and support provided
Got any recommendations on lower back exercises? Need some plz
@@grottyband8052 deadlift. Back extension if you're only doing calisthenics
How did you manage to do a dragon flag after 1 month? I have been doing calisthenics for 5 months and can only do it with 1 leg and about 2 months ago could only do it tucked.
The definition of high quality. Thanks again, bro
It's amazing to me how Daniel always has a piece of information that no other calisthenics channel has. It's insane. Good on you
i love how you have to master each skill and you can specialise in different things and work up to those legendary variations
On straddle front levers with 5+ sec holds for 4 sets. Thanks for the videos, very informative and detailed! Keep up the awesome work!
I reached level 2 this morning!! Held it for 6 seconds. Added a new variation of the first one where I pull myself up hold for 10 then repeat. I will work on the second level once I master this workout I created!
the quality of these videos is just amazing. thank you so much!
Daniel, I look forward to master the front lever. Your content it's always on point and thank you for that. You're such an inspiration to me.
Daniel we need a planche tutorial
David Packer and calimnastic have really awesome approaches!
But honestly calisthenics Tutorials are pointless when you know the progressions, just keep working at the progression your at and supplement it with accessory exercises/ variations to keep improving! A lot of the time people don't train enough or over train so they don't get the results they want. Consistency has always and will always be key
Thank you just what I needed
Andrew Lofland
Daniels tall and has big legs so he still doesn't have a full planche last I heard
I'm pretty sure he sells a Planche program. Also, search this channel's videos for help.
Is the front lever just an inverted planche. Does training one help with the other?
The amazing thing about this channel is how strong Daniel is and yet how humble he is.
No smearing no talking crap about others just pure motivation
Kinda like Captain America.. only in his case Captain Australia
Very well said
Man, you're the calmest person ever. You seem very in control; not just physically, but mentally as well.
I saw this tutorial a few months ago and today I can hold a front lever not perfect but as compared to most channels I tried to learn from before this one actually got me here.
Always quality vids- thanks!
I was just restarting lever work after a year's hiatus, moving into one- leg extension. Thanks for diverting me from that :D
Lovely tutorial - thank you. I've been stuck for years at 1-leg extensions on the movement. Now I have some alternatives to work with. Looking forward to trying
Any update?
Thank you for your tips and tutorial man! Right now I can hold the tucked front lever for about 30 seconds. I'm gonna polish this and I'm really excited for the next progression. Again, thank youđŞđť
Yes finally. Iâve been stuck on the adv tuck for SO long thank you!
The first progression I can hold for 30-45 seconds. The second about 10 seconds. A full front lever my elbows want to bend. I can only hold 3 seconds. Just started working on doing a front lever seriously 4 months ago. This video should help me tremendously! Thanks!
Great Video Daniel! As usual! You really help people and motivate them to get the best of their workout! And that's the passion we share and want to share to other people also! We hope to do so with our channel, and you keep motivating us in doing so! Just keep going! Stay strong! đđŞ
Standing making my dinner, having already done a bit of a workout this morning so thought I'll have a bit of a rest tonight and just practice/train front lever.. phone pings and it's a front lever video đ never knew you could read people's minds too. Watching this whilst eating an apple pre training
And can currently hold full lever for 6 seconds all be it not perfect form
Daniel the mind reader! ahah By the way, good job on your front lever!
Daniel you always seem to read my mind
I really was waiting for front lever from you!! So happy now!
Nice job. I like the pace of presentation, not too fast, not too slow, just right. And the little summary at the end to repeat it all. Good tip too about the straddle hip angle, I had not thought about that.
Dude, training with rings is such a challenge for my forearms. Definitely going to pursue it for a while.
Damn Daniel!!!! back at it again with another tutorial
I'm really happy for your success Daniel! Been a subscriber for like 6 years. You are an inspiration.
This is the first time Iâve watched a video from your account in a while. It seems like youâve made some great progress. Thanks for the video!
This is awesome, Daniel! We can get a nice stretch while doing this workout!đŞđ
3:54 Maybe the reason nobody uses this progression is because it looks like some advanced sex position from the Kamasutra
omg same thought
đ
It doesnât take much to stop some people.
Production is pure gold. Awesome Daniel!
Thank you for another positive and brilliant tutorial.
I'm learning the Front Lever so i can flip my physics teacher off
Thank you very much Daniel! I'm stucked between the advanced tuck, which I can hold pretty easy and the straddle front lever, which I can't even hold a second. Lately I'm doing negatives with half lay and negatives with straddle (and half lay), but I don't see much progress. Now I tried the frog progression and I can hold it a few seconds :D! I am very happy for this!
Szaki keep grinding man! Iâm stuck at the same progression as you for front lever and also been stuck in tuck planche
Me too
Hahaha me too,everybody stucks here.Im so nervous
Haha same
Thanks for all the content. Im getting stronger and more knowledgeable everyday.
I can currently hold an advanced tuck for 10 seconds, I am gonna try those never seen before frog progressions! Awesome video as always!
Retracted and depressed ? Great, already got one!
I'm 16 and I am at week 2 day 1 and I can already do the tuck lever im training every day to keep progressing everyday I have always been skinny and week but I have seen a a good amount of strength building up and I am proud of what I have accomplished in these two week and gets me inspired everyday wish me luck .. and sorry for the long comment edit: I have progressed much with my best friend still can't do front lever but I'm slowly getting better am at frog lever,and I can do muscle ups and before a could barely do a ouch up so from where I started I have come a long way
Update?
Uodate?
So??
Update?
You have no idea how long Iâve looked for a tutorial like this, thank you!
That outdoor gym is pure beauty!
I've been doing mostly banded planks in full form for months and can't hold the proper form, going to restart with these progressions. Also started doing false grip rows and can already feel the benefits, definitely great progressions other instructors can use
Have you done it?
This night I had a dream of me being able to hold a front lever, then this video comes out.
@Kairos yesterday i had the same dream, being able to hold a front lever for more than a minute easily
@@xyns4402 same
@@AsheeBashee i had this dream many times, 1 week ago i had a dream of being able to hold a maltese in reality i barely do adv tuck planche
I had the same dream
@@xyns4402 keep on working brother, you will get there with proper and frequent training
Awesome video and you did a good job explaining everything. Thanks for taking the time to make this.
I'm working on the one leg version and I'm stuck on this for a long time. I hope I had watched this video earlier. Good tips!
Frog front levers for the win đ¸
Its actually an awesome hack that smoothes the transition from advanced tuck to straddle 3:53
Worked great for me when I was learning front lever! This video alone took me to a 10s front lever đ
@@robscott9604 how long did it take?
@@Jk-ow2bo depends on your starting point, everyone is different so donât worry about how long it takes others, you may be faster than some and slower than others. but with these tips you will get it eventually.
@@Caleb-vq2uy thanks man I ended up practicing the muscle up instead.
Those shoes and short are legendary đđđ
Bro you have the one of the most aesthetic physics i know.well done.
bro i was just thinking of doing a lever yesterday and now u uploaded! mind blown
Excellent narration. Many babble and show nothing, this one 1000 times better. Great
Amazing video Dan! The Dragon Flag is a great additional exercise for increasing overall core strength! However, the Dragon Flag lacks the shoulder strength that's needed for the Front Lever, keep in mind :-)
How about the Handstand push up ? Will it increase shoulder strength to do the front lever ?
no we aren't talking deltoid strength we are talking about the ability to control the shoulders with the traps/other back muscles@@TsuyoiDesu07
I have scapular pain all the time when I'm training. I think it's time to get serious about straight-arm scapular strength. Thanks for the tutorial!
Man, your voice is so relaxing
Great tutorial man! The bent straddle position would have been good to know back in the day lol. It's symmetrical and seems better than the 1 leg versions
Imaging being able to do the first progression for 2 seconds :))
The tuck? Just keep working on it, you'll get better
I'm going to try this. Thanks for the tips. đ
Thank you, for every one of your videos. You teach me alot, I salute you buddy.
5-7 sec full front lever. (Not in shoes)
How's your front lever now?
@@NoSubsWithContent he's doing it with shoes now
Lol I was able to advanced tucked front lever but then kinda forgot to train it and I lost all my strenth đ¤Śââď¸đ
what do u think about semi-full progession?
Very Useful, thank you. I have been able to do many "reps" of front levers in a row but never been able to hold reps for longer than 2 or 3 seconds. This seems quite handy.
As i learn these movements i gain more appreciation for this man's godlike strength
I can do about 10 seconds of a tuck front lever and 3 sets of 15 second straddle back levers. Keeping the scapula retracted is still a struggle, but I just started training with parallettes and have found a lot of great exercises for scapular strength on your and other channels.
Hi, I know it's a little off the topic of this video, but I have recently been experiencing some sort of pain in my left arm bicep tendon during my weighted pull ups training and I'm no not sure about what to do, I would really appreciate any tip you could provide me.
Thank you, you have an amazing channel full of excellent content.
Maybe visit a doctor. I believe its the best choice you have in order to prevent further injuries. You can drop some weight as well or take some days rest I believe and see where this goes. I was having the same problem while training back lever at the beginning and all I did was rest one day, do some other exercises and come back to it when I was feeling okay and if it happened again I would repeat the same things. I'm not an expert but thats my opinion hope this helps you đŞ
Any update ? What Happened
Very concise breakdown of the front lever progression, Thank You!
thank you so much for this video. I was really looking forward to this
Full fl for about ~6 seconds, working on it!
That's amazing djan miumiun. I just wanna ask where you are at now?
@@mohammedpandor4466 aw manđ
@@mohammedpandor4466 well, i think its about the same seconds but with better form since i got stronger
@@mohammedpandor4466 i gave up on training on it a long time ago
@@djanmiumiun9500 oh, that's sad to hear. Well at least you made progress before giving up.
Daniel we need a full handstand tutorial
No you don't, there are thousands of them already, you just need to practice/train more! :P
Thank you Daniel! This is amazing!
What a great video with clear progressionsđđ
I'm 9 months into calisthenics and am at 32 second front lever
Post it
@@user-up5qh4hy1c Go to my Instagram @jacethenics I don't have my max front lever posted but if you go through my stories and posts I have a bunch of front lever pull ups, one arm front levers, and you can see I hold front lever easily when freestyling static combos.
Nice content keep it up
How did u progress to get it in 9 months ? đ¤¤
@@thegoatleo He weighs about 45 kg, thats how. :) Not disregarding his dedication, but lower body size helps tremendously.
Going to try this frog stance before straddle
Thx for the tips Daniel
Finally found a video explaining this that gives me the understanding. Thankyou.
I need to show this video to my brother, he's intensely trying to do this exercise every day
did u show him
@@alen-commentnazi8774 yeah, it seem to have helped him
20 second one leg front lever (other leg tucked)
I like these videos where you give us the only things we needs. I hate it when I get 10 different exercises to do, I end up not doing any.
OMG DANIEL! I CAN NOW DO FRONT LEVER ADVANCED TUCK PROGRESSION/VARIATION!!!!
Currently working on the tuck front lever. My max hold is 30 seconds in all three sets. I think I'm ready for the next proggression :D
Yes you are ready for the next progression.. so now, try to keep front lever advanced tuck for 30sec ! Cya
How is it going?
@@monrad2411 in calisthenics related comments about progresses, no one responds, like they died, it's demotivating
@@szabomarton2003 haha, thats true. I think its because youtube removes notifications that are old, i have a comment with over 100 likes and i got no notifications after like 10 likes
@@monrad2411 that can be happen, yt's notification system is really bad
How long should we hold each one before moving on
Thanks mate. Great video, as always. Total dude.
I am going to make a progress video of me learning this movement! This for sure will be a tough challenge!
@fitnessfaqs 2 questions please...
1. how would I know when I am ready to move to the next progression?
2. How can I move to get my back and hips flat and level?
Thanks, I'm very much a beginner in this and the planche...
@John Sinclair if you try squeezing your glutes and lock out your legs, it helps keep a straight body and if you can hold the current position for 10 seconds, then you're ready for the next progression.
@@cmb9493 thanks man, I appreciate that
can you front lever now? or planche?
I can do tucked front lever for three sets of 25s with pretty good form.
Then move on to advanced tuck , master that and gradually going through the progressions mentioned in the video till you get into the full front lever
I finally progressed to the one tucked leg, but I will try the spread leg approach. What really helped me progress was when you recommended on another video to hold whatever progression you're in for 15-20 seconds. I was only going for 5-10 seconds, but my gains improved quickly by going for 20-30 second holds.
Your lats are Amazing by the way your channel and calisthenic move ment are the best Calisthenic channel by far,greetings from Philippines đđťđŞđť
Iâve been training my front lever a couple of weeks now and I did it for the first time today for about 5 seconds which isnât a lot but I wasnât even able to do it before and while doing it I think I pulled one of my back muscles I havenât been able to really move today because it hurts way too much. Did I do anything wrong?? Help please
Ralfmclow Gamer you probably just crippled yourself for life. Better pack it in dude. If you keep pushing yourself you'll probably hurt your spine and become incontinent.
What would time and sets look like before moving onto the next progression? If you cold hold it for 10 seconds is that a good point to try the next?
As far as progression goes. As long as you can hold the movement for 3 sets of 10 seconds (solid form) you can move up to the next progression movement. If you don;t, your overall work volume is too low. So 3 sets of 10 seconds works best!
10 seconds isn't long enough,i made that mistake 4 years ago and I just went in circles,30 seconds is what you need before moving on to the next progression 10 seconds is a few seconds above barely being able to hold it...do 10 seconds if you want but I bet you will make zero progress in the long term training like that.
@@owenmonaghan6280 is this why I've been training the FL for almost a year now and I'm stuck on adv. tuck? I mean I can hold it straddle (hips a bit low) and do 3 pull ups for 10 secs. I say I'm stuck on adv. tuck cause I can hold it 25-30secs
And although I could hold 5 sec full front lever (again hips dropping a bit) about 3 months ago i stopped training it for almost a month and now i can raise it easily but can't hold it longer than 2-3 secs max...any ideas on what should I do cause I'm confused right nowđ
@@ims583 I would just go the whatever progression is the hardest that you can hold with proper form and do it until you can hold it 30 seconds,you can already hold advanced tuck for 30 seconds so you should train something easier than straddle next such as 1 leg extended or the progression that Daniel shows at 3:57 and do it until you can hold it 30 seconds,you could also buy resistance bands to train your straddle progression although that method is only effective imo if you have several of them 10 kg resistance apart so that every time you get 30 seconds you put a smaller band on.
@@ims583 an example of the band progression would be green band(55 kg) for 30 seconds,then purple band(40 kg) 30 seconds,then black band(30 kg) 30 seconds,then red band(15 kg) 30 seconds,then yellow band(7 kg) 30 seconds then bodyweight...not all bands those colours are those weights in resistance but the ones I bought are,its an extremely effective way of training calisthenics skills.
There's noone better in calisthenics tutorial than this guy.
Great content. The single leg version never worked for me, these ones actually make more sense. I'm gonna give it a try.
What do you think about exercising the full front lever with a resistance band, and gradually decreasing the amount of resistance?
There is never just one way for learning an exercise. Your idea sounds good too, but the problem is, you can not measure the resistance of a band.
Imo a lot of people underestimate how useful resistance bands are for front lever. You can even do that with the band at the end of your feet instead of your waist. I have my full FL now. And I did a lot of grease the groove and band assisted FL training.
Der Gurkenmann
I donât agree with âyou canât measure the resistance of a bandâ.
Resistance bands come in weight categories, so the smaller ones help for example 10 kg and thicker ones could help for example 20kg.
Depending on how you set them up the assistance will vary so you can use this to your advantage and set them up in a way in which they assist you just as much as you need them to.
However, if you donât use resistance bands, you have a few options before you move onto a harder progression:
try to hold the current progression for longer, until you become strong enough for the next progression, which can be frustrating since it can take long.
Or trying to extend more your legs, which I find hard to measure and hard to do as well.
Nevertheless I combine both ways, since I believe that the best is mixing different techniques and not just doing the same thing over and over, since you could get bored of it.
itâs very good to do that i can do touch front lever holds front lever pull ups and front lever pulls and i used resistance bands a lot
Hey Dan, what can I do to learn a press to handhand
I learned it by doing eccentrics and press walks :)
Xam can you explain what a press walk is please
Here you go: czcams.com/video/7yHjrTkALgU/video.html
The slower you do them the harder they are and you need to focus more on balance
Insane video bro keep it up loved it really helpful
used to train it a lot for 15s 3 pullups and around 5s touch (best feeling ever)
My best is 20 seconds full Front Lever.
My lats, back and core were always the most developed (since I started working out) and I was also doing L sit chin ups in my workouts which led me into developing lower back, so learning Front Lever was fairly easier than other skills.
I can also do Front with steps, and almost full Front Lever pull ups, the only skills I can do though are Front Lever and One Arm pull up.
Johny can you not do a muscle up bro?
@@courtneygravely5679 Oh, I can, I don't really consider it a skill since it requires much more technique than strength, I'm training for 8 months now and I had the strength to do muscle ups since the first month of training but I never had the technique, when I learned the technique I immediately did 6 muscle ups in a row lol
How long would you recommend we hold a progression before proceeding to the next one?
shalludba move on when u feel like it
@@musclemommyenjoyer no
@@musclemommyenjoyer I feel like it after 2 sec
Maybe approximately 1 months
20-30 secs
Excellent tutorial. Thank you.
Great tips man, and i love your shoes. đ