Front & Back Lever - Rings Strength Tutorial
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- čas přidán 29. 08. 2024
- In this video I outline the techniques and progressions behind learning 2 of the most fundamental straight arms strength positions in gymnastics - the back and front lever. Admittedly, my front lever is not quite perfect yet, but for the purposes of teaching, it is close enough! Enjoy :)
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A kind of cheat for doing the back lever is if you have wide side lateral muscles, you can hook your arms in front of the lats and squeeze your arms into your body. The lat muscles sort of work like a door stop, preventing your body from rotating further down.
Good tip!
thank you so much for all your videos, this channel is amazing
Thanks for these videos. Im training to get inlos and dislocates on rings atm and needed someways to build up my strength.
+EldreddWolf Thanks man, you know I have separate tutorials for the inlocate and the dislocate as well, check them out if you haven't already!! :)
+Learn Gymnastics Online yeah I had a look thanks man
Your video is so useful, you explained everything about front-back lever in detail, but i'm confused about shouder position for front lever. It's so hard to keep retraction shouder form and straight arms at the same time. When i was trying to straighten my arms, shoulders and back automatically rounded a bit Could you give me some advices ? Thank you
I've heard everywhere that the correct spacula position for front lever is depressed and retracted. You prefer a hollow, rounded chest for front lever if I understood correctly ? Have you tried both and do you think your variation is harder/easier/more transferrable to other skills ? thanks for the great video !
Scapula retraction is important yes, and admittedly something I probably should have mentioned in this video. But I think the movement at the shoulder and the shape of the trunk are too seperate things - in my mind there's no reason why you wouldn't be able to retract your scapulas and round your chest at the same time. I believe an arched back is inefficient and undesireable
Thanks for your reply, yeah my bad I immediately associated retraction with open chest !
Barjozz I’m 3 years late but in case anyone sees this. No need to retract or even think about it. You also wouldn’t be able to hold a front lever while retracted (at least fully retracted). Front lever is just a “pull your arms down” not silly techniques or gimmick. It’s all about strength programming
Please make more tutorials
Omg omg thank you if u make a program for this idk..
great videos man;)
what would you recommend for elbow prep prior to back lever?
+sehr niedrich Most of the supplementary exercises at the end will help strengthen the joints and tendons in preparation for the back lever :) Just build it up slowly and there shouldn't be a problem!
+Learn Gymnastics Online What about if I can hold the back lever for 10sec + but I feel pain around my joints and tendons, it's at it's worst when I twist my wrist/forearm out. what would you recommend for this? take some steps back and practise straddle/tuck to build tendon strength?
+hard wakka yeah tendon strength takes slightly longer to develop than muscular strength so just make sure you're not rushing through the progressions - build up to it slowly and hopefully the pain will reduce :)
Do you think you could do a planche tutorial?
I have found the majority of the tutorials vague and lacking in detail.
I want to, but there's so many out there already it seems kind of pointless haha
But yeah, maybe there is a gap in the market for one with specific detail in it - I need to get mine a little better first then I'll consider it :) I do want to upload on this channel again it's been way too long
When you said ignoring the Victorian I got disappointed why would you say that, I believe that anyone prepared to train hard enough can achieve the move maybe say 4 years is the average
I do not believe that the Victorian is acheivable for the majority of people. This is the kind of skill which you are realistically only gonna be able to do if you are born with the right body type and are fortunate enough to be a full time paid athlete. There's only around 10-15 people in the world who can do it, if that, there is a reason for this. It isnt easy. Even with 4 years of training I dont think I'd be able to do it
I understand your point of view and your reason's; personally I believe that anyone insane enough in their heads can achieve the skill after all with evolution and adaptation it can be accomplished it just needs time that's all.
Just look at history of the discipline there were skills that were considered beyond human reach like the Maltese but now it's almost everyone can do a Planche. Just have faith in the human we have a lot of ways to surprise ourselves
Impossible is nothing everyone can do it as long as their insane enough, even your self
Very good point, maybe in 20 years time Victorian will be the 'new maltese' and the ring specialists will be pushing for even harder skills which aren't even really considered possible at this moment in time! I see your point - theoretically it is possible but unless you are 5'3" and working rings all day every day, you would literally have to dedicate your life to it for years to get anywhere near. It's not a coincidence that only a handful of people in the world can do it - if it was actually achievable for 'normal' people we surely would have seen at least 1 of these crazy calisthenic dudes do it? As far as I'm aware, only a few elite gymnasts are capable of performing it.
Well i do not share your way of thinking , many street workout athletes can perform the victorian , and it inst just 10-15 people , for example search for sergio ordoñez , zoran pesterac etc and there are guys that can hold it in the floor with the back in the air , Zoran for example. I think it is all related to having a really strong fl , doing it on one arm etc. Anyway good video.
Also zoran has been practising street workout for 3 years , 3 years and a half