Front lever is a challenging exercise that requires a lot of strength and practice. It's a great way to build core and upper body strength, and it can also help improve your posture and balance. In this article, we'll go over the steps you need to take to learn how to front lever.
Step 1: Build Your Strength
Before you can start working on the front lever, you need to build your strength. Bodyweight exercises like push-ups, pull-ups, and dips are great for building upper body strength. Squats, lunges, and other leg exercises will help build lower body strength. Focus on full body exercises that work multiple muscle groups at once.
Step 2: Master the Tuck Front Lever
The tuck front lever is the first step in learning the full front lever. To perform the tuck front lever, start by hanging from a pull-up bar with your hands shoulder-width apart. Pull your shoulder blades down and back, engage your core, and lift your legs up so that your thighs are parallel to the ground. Hold for as long as you can, and then lower your legs back down. Repeat for several sets.
Step 3: Progress to the Advanced Tuck Front Lever
The advanced tuck front lever is the second step in learning the full front lever. To perform the advanced tuck front lever, start in the same position as the tuck front lever, but lift your legs up higher so that your knees are closer to your chest. Hold for as long as you can, and then lower your legs back down. Repeat for several sets.
Step 4: Work on the Straddle Front Lever
The straddle front lever is the third step in learning the full front lever. To perform the straddle front lever, start by hanging from a pull-up bar with your hands shoulder-width apart. Lift your legs up and spread them apart, keeping them straight. Hold for as long as you can, and then lower your legs back down. Repeat for several sets.
Step 5: Practice the Full Front Lever
Once you've mastered the tuck, advanced tuck, and straddle front levers, you're ready to practice the full front lever. To perform the full front lever, start by hanging from a pull-up bar with your hands shoulder-width apart. Lift your legs up and straighten them out in front of you, keeping them together. Hold for as long as you can, and then lower your legs back down. Repeat for several sets.
Step 6: Keep Practicing
Learning the front lever takes time and practice. Keep working on the progressions we've outlined, and try to hold each position for a little longer each time. Don't get discouraged if you can't do the full front lever right away – it takes a lot of strength and practice to get there.
Step 7: Incorporate Front Lever into Your Workout Routine
Once you've mastered the front lever, you can incorporate it into your workout routine. Try doing sets of front levers with other bodyweight exercises like pull-ups, push-ups, and squats. You can also work on holding the front lever for longer and longer periods of time.
Conclusion
Learning how to front lever is a challenging but rewarding process. It requires a lot of strength and practice, but once you've mastered it, you'll have a great exercise that can help build core and upper body strength, as well as improve your posture and balance. Follow the steps we've outlined, keep practicing, and you'll be able to do the full front lever in no time!