V. Good video. This is a first video in which I can understand complete process and exercise for front lever. Really it is a great video. Very very thanks for this.
+bcntraining i cant do a corect front lever i can do some one arm pull ups pull ups with 30 percent of my bodyweight 12 or more but i never trained for the lever just 2 weeks now abs ar not problem at all thanks
Great tutorial. Been stuck on the front lever for a while now. I can do a straddle lever, and normal full with one leg tugged, but I cant seem to get the last step. I noticed that your arms arent completely locked when you perform the lever which surprises me. I focused alot on this in the beginning in order for it to be perfect, you might now realise you do this.
You're perfectly right! I am aware of that. And I've been working on it. I've been through the same journey as yous people, felt many time frustration and disappointment, hit many plateus and it took me a long time before I could get a decent front lever. This tutorial, as others, are a way to show how I did it and which technical knowledge I used to achieve it, rather that showing how good I am at certain skills. I know I still have a long way to go. Thanks for the feedback. If I may give you an advice, try to improve your overall lats strength (weighted pullups). It helped me a lot!
hey mate......i like your Videos man good explenations! so im 90kg at the moment so i have to be able to 1 pullup with 45 additional kg? to have enough strength for the Front Lever?
You have enough strength to start training for the front lever. It deosn't translate automatically into being able to do the front lever. You'd still need to do the specific training for it, with the progressions, etc. By the way, it's an excellent level of strength you have, so you have very good potential to achieve the front lever and more!
+Håkan Friberg Hi, thanks man:) I use the bodylastics brand, although there are loads of brands out there. BUt I like this one in particular because it tells exactly how much resistance (in lbs.) each band has.
Excellent tutorial. I was thinking of trying a 5 x 5 pull-ups, focusing more on increasing the weight each session. Do you think this strength would carry over to the front lever, or would it be better to stick to what you prescribed (8-12)? Thanks!
+| iSkullz | Depends. I you want to increase your pull up strength I will do pull ups first or even better on a separate day. If instead you want to focus on learning the Front Lever, I would do that first, and then do your pull ups :)
+aaronabelachelseafc Thanks! Well some people say bands help, other people say they're useless. I've found they've helped me, at least because I can work in the exact same position as in the full front lever and be able to hold it for longer that I would do without support, which turns out to be useful when I'm doing multiple sets and I get fatigued after the first 2-3 sets. Try it out and see how it works for you.
Very informative video. If my deltoids hurt while training for frontlever does that mean they're the weakest and that i need to train them. If it does, how can i train them specifically. Thank you in advance
+Obada Daher If your shoulder hurt, it doesn't necessary mean they're weak, it could be that they're fatigued, overtrained, or inflamed. I suggest you do a good warm up before training the Front Lever, and to stretch your shoulders afterwards. Anyway, strengthening your shoulders is always a good idea. I suggest you do dips, and handstand pushups or milirary press to increase your strength in this area.
+L Kira Thanks! It depends of what kind of shoulder problem you do have. I also have a shoulder impingement which sometimes makes my shoulder hurt for a few days, so I have to back down a bit with the training. If you keep stretching and strengthening your rotator cuffs, even a chronic shoulder injury shouldn't be a problem with either pull ups or front lever. So, yes if you keep training you will be able to do the Front Lever
Hey, could I ask where you got that carabiner from? I'm specifically referring to that yellowish strap, I've tried searching for it but haven't found anything that's remotely similar to this. Thanks.
Both scapular depression (shoulder blades down) and scapular retraction (shoulder blades towards the spine) are necessary to keep the upper back properly engaged.
How did you enumerate this 1.5 times bodyweight pull requirement to do front lever ? Im wondering, because im pretty sure i can pull up even more, but attainment a front lever seems be loooong way to go :D Btw. nice work, well said :)
+kacperpzn Well to be honest with you the 1.5 mark is an approximate measure, as there are many variables involved, for example the taller one person is, the more strength is required (i.e. more that 1.5 times bodyweight), so an exact formula would be impossible. So that might be one of the reasons. Thanks for your comment :)
I'm 183 = 6'' and 82 kg ( 181 lb). Last summer I was able to pull 3x50kg with full rom, and even correct form (retracted and depressed scapula all the time) but it was no enough for FL, but i was close ! :D straddle about 6-7s with 45° abduction per leg. In next few months without additional weights, insted rope climbing training i did it for 3-5s so 1,5 might be, for smaller and lighter athlets :) For heavy and tall one, it would be probably bit more about 75%. Good explenation why, is in Zatsiorsky - Science and Practice of Strength Training page. 54 www.traininginparadise.eu/wp-content/uploads/Science-and-Practice-of-Strenght-Training-Vladimir-M.-Zatsiorsky-.pdf Anyway great tutorial, very innovative method with counterweight and resistance bands even after 5 yrs of bw training i have lot to learn ! :)
is it just with the front lever, or do you experience pain with other movements as well? For example when doing pullups? it's hard to say not knowing the exact cause of your shoulder pain, but maybe you should try to take off some of the load by using an loopband to assist you and see if with that it gets better. If that's the case I suggest you strengthen your lats and deltoids by doing pulldowns, front raises, and shoulder presses.
bcntraining It only appears when doing the front lever. I can do every other movement without any issues. Someone told me that I'm not pulling enough with my scapula, could that be the case?
I had same problem, but it was something more like painfull muscle burning. It was over in few weeks when i get strogner. I think i wasn`t strong enough and it was really hard to mu muscle.
+Daniel Steiner In my opinion 10-15 secs in a stable tucked FL position are enough to move on to the next level. If you can do longer than that in the tucked position but still can't do de advanced tuck, maybe you should work on increasing lats/traps strength rather than trying to hold a longer tuck FL.
+bcntraining Thank you. So would you say that 10-15 second holds are a good goal for every FL progression? I can do a one leg front lever for about 3-5 seconds currently (other leg is completely tugged). I'm wondering if that is too "short" to be effective training. I can do 1.5x bodyweight pull-ups, MU's etc, but I am really struggling with the FL.
I've been stuck on the one leg FL for months now. I can do 1.5 my bodyweight (75 lbs weights) in sets of 5 with full range of motion and hold a one leg tuck for 22 seconds. I still can barely hold the full FL for a second. I've been using workout Russia's program for a while but still am seeing very little progress. Any suggestions?
+Alpacanizer Do you do the one leg tuck with your leg completely straight and your back, hips, and feet in line? 22 seconds it's long enough to move to the full FL. When you do the one leg tuck next time, try to stretch the other leg slowly. Notice at which point you start to drop and which part of your body is under the most tension and gets to failure first, so you can identify your weak points. Then I suggest you use some kind of assistance (i.e. partner, elastic bands, trx) and do the FL in the position that you've found you can't hold it. Try and let me know how it goes.
+bcntraining I finally got the full front lever! Thank you for your advice, I just needed to be persistent. What really helped was activating every muscle particularly my glutes which helped me hold the position.
im wondering, if i would learn a front lever without weighted pullups, will i be able to do 1.5 times my bodyweight if i tried after that? heard the same with placheing and doing 2 times bodyweight on benchpress.
Good question actually. To be honest I'm not really sure, I don't know anyone who just does FL without doing any pullups or weighted pullups, but it would be an interesting study matter. Theoretically, as both the FL and pullups rely on back/lats strength, and since the FL requires a good amount of it, it would be fair to assume that if you can do the FL you'd have a good amount of force in the pullups, even if you've never done them before. But again, in this case, I don't know any real-life example to back that up.
bcntraining Zoran Pesterac(FL King) can do FL but he didt do any pull ups or weighted pull ups. He was just trying the FL and he achieved it(He can hold it for 17 seconds with very good form). Look up his UA-cam channel or even better his Instagram account
hey there, I have been stuck at advanced tuck front lever for 1 week and can't do better than my record which is 10 seconds. My training is 5 sets of 6 second holds.
+Astro64 Hi! Don't worry about it, 1 week is a very short time so you're not really stuck with the advanced tuck. The front lever is an advanced move and it takes a long time to master for most people. So my suggestion is to keep trying to improve your timing with the advanced tuck and also keep strengthening your back. Once you're able to hold the position for more than 15 seconds, move to the next step.
+bcntraining thank you man!! it's very weird but I tried the one leg front lever yesterday and I held it for about 2 seconds!! But I think I still need to increase my advanced tuck. What happens is that when I hold it and I get to 10 second mark my lower starts to sag and come down and it becomes round and then I can't hold it anymore but I will use your advice!! thanks again :)
+Astro64 I don't think it will take too long, an additional 12.5lbs is a very attainable goal. Just to clarify, (and I probably should have mentioned it in my video) it is not that if one lifts 1.5x or more of their bodyweight in a single pullup, he will automatically do the front lever. Rather the 1.5x of bodyweight pullup represents a standard of pulling strength, under which it won't be possible to do the front lever.
I'd do it every second day as I find isometric exercises not as taxing on the nervous system as exercises that involve eccentric contractions, so they need less recovery.
Depends how much time your body needs to recover, but I'd say 2-3 times a week is sufficient with another 2 days to work on your general upper body strength
Thanks. I love your vids. You scientifically break it down to the point and what excercise is required to developer the right muscles to hold the posture. I've been following your guide lines for a week and I already notice significant progress. Do you use Instagram? I am ngo2k17 And I believe with your guidelines I can get it in 2-3 months and then your human flag toturial is nice to.. human flag next
Thank you and please continue producing the videos on your calisthenics, compare to alot of tutorials you actually do it right. More people who are into calisthenics needs to watch and subscribe to your page.. I've been doing calisthenics for 6-7 months and I didn't start gaining progress till I found your vids
+Vangelis Eminem Well could it be that in the one leg front lever you're tucking your knee to your chest too much, making it more like a tuck front lever than an advanced tuck? Have you tried to move your knee away from you? What happens?
My knee is almost parallel to the bar not close to my chest but not very far either.. And both on advanced tuck lever and one leg front lever when I get my knees a little bit further it's like instant fall... :-/
10'' mi sembrano un ottimo tempo (diciamo che rientra negli standard di un ginnasta medio, non olimpico). Siccome giá hai una buona base, direi che la maniera piú appropriata per aumentare il tempo é quella di aggiungere carico. Per esempio, con delle cavigliere di 1-2 kg. Essendo parecchia la distanza dal fulcro della leva, aggiungendo anche solo un kg dovrebbe aumentare di molto l'intensitá dell'esercizio.
+Eduardo E It's not automatic. The 1.5x bodyweight its just a strength standard for the upper back strength. You still have to work for the front lever. Is like saying that if you can do a back bend then you can also do a back handspring
+Jakub Salama Hi! I don't understand exactly what you mean. I guess you weight 80kg, so 120kg would be your own weight + 50%. This guy in the world record is lifting his own weight + more than 100%. So I'm not saying that you should be doing the same as the world record.
bcntraining I actually just realised that you meant that I should be able to pull up 150% as in my weight + bonus 50%... I missunderstood the video. I am sorry, all in all I liked the video and the idea with the weighths for supported frontlever seems very interesting. Keep up the good work and sorry for the inconvenience. :)
This deserves more views. Fantastic tutorial.
+Nokowin Sidence Thanks
one of the best frontlever tutorial video
V. Good video. This is a first video in which I can understand complete process and exercise for front lever. Really it is a great video. Very very thanks for this.
+R D Medatwal Thanks for your kind comment :)
finally got it! the best front lever tutorial ! thank you!
For sure the best Frontlever tutorial on whole UA-cam!! Thanks a lot, bro!!
+Chris Heck Thanks bro :)
Very thorough explanation, I really like your approach! Keep up the good work!
+Glasichor Thanks man :)
Very clear, sophisticated and thorough video. Great job.
+Terry Bodenhorn Thanks!
Awesome tutorial! I find the scapular activation exercise to be really challenging.
It is indeed challenging at the beginning! But, in my opinion, it's one of the key point the help you keep the upper body in place in that position.
The best front lever tutorial I've seen yet, thanks a lot !
+LCfever Thanks so much :)
Perfect and easy to understand progressions once again, thanks!!
Thank you
Great tutorial. May you do one for one arm pull ups/chin ups?
Excellent tutorial,. Thorough and very helpful. Great work!
+Juan Martinez Thank you!
good explanation of the mechanics and progression. thanks for posting.
Thanks for your comment!
Great video with good explanations etc.
Hey nice video I am a beginner so this will help a lot.
Really good video. What helped me the most was doing dead lifts. This way i kind of skipped the tuck/advanced tuck progression.
+chris zet Thanks! True, deadlifts are one of the best exercises for conditioning for virtually any sport/activity (when done properly of course)
+bcntraining i cant do a corect front lever i can do some one arm pull ups pull ups with 30 percent of my bodyweight 12 or more but i never trained for the lever just 2 weeks now abs ar not problem at all thanks
I love your videos :D keep up the great work ;)
+Hiskoa 689 Thank you!
the best FL tutorial yet....
+sykikdj Thank you!
Great channel, thank you
Great tutorial. Been stuck on the front lever for a while now. I can do a straddle lever, and normal full with one leg tugged, but I cant seem to get the last step. I noticed that your arms arent completely locked when you perform the lever which surprises me. I focused alot on this in the beginning in order for it to be perfect, you might now realise you do this.
You're perfectly right! I am aware of that. And I've been working on it. I've been through the same journey as yous people, felt many time frustration and disappointment, hit many plateus and it took me a long time before I could get a decent front lever. This tutorial, as others, are a way to show how I did it and which technical knowledge I used to achieve it, rather that showing how good I am at certain skills. I know I still have a long way to go. Thanks for the feedback. If I may give you an advice, try to improve your overall lats strength (weighted pullups). It helped me a lot!
5:20, what a great idea, thank you!
+Bird1sTheWord Thanks!
Good video!Thank you
Wow! Who knew? Good info!
Glad it helped!
Your tutorials are very helpful, could you make a tutorial for one arm handstand?
🙏🏼 Thank you.. great explanations.
Thank you again Will!
thanks man! this really helps me 😁😁
very well done videos, some suggestions to increse the engagement: change music and work on the quality..however the format is clear and useful😊
Awesome thank you!
Thanks!
Thanks ! that was really good one to learn something more about Physics needed for Front lever:D ! Like for u !
Thanks!
good one
Fucking excellent tutorial man, finally a top video in all aspects. Great job!!
hey mate......i like your Videos man good explenations! so im 90kg at the moment so i have to be able to 1 pullup with 45 additional kg? to have enough strength for the Front Lever?
You have enough strength to start training for the front lever. It deosn't translate automatically into being able to do the front lever. You'd still need to do the specific training for it, with the progressions, etc. By the way, it's an excellent level of strength you have, so you have very good potential to achieve the front lever and more!
Great tutorial, can't more then agree with everyone else. Mind if I ask what brand you use for the elastic bands with the carbine setup? Thanks!
+Håkan Friberg Hi, thanks man:) I use the bodylastics brand, although there are loads of brands out there. BUt I like this one in particular because it tells exactly how much resistance (in lbs.) each band has.
Excellent tutorial. I was thinking of trying a 5 x 5 pull-ups, focusing more on increasing the weight each session. Do you think this strength would carry over to the front lever, or would it be better to stick to what you prescribed (8-12)?
Thanks!
felicitaciones son los mejores tutoriales pero no hablo y entiendo poco Inglés, por favor podías subtitularlos en castellano muchas gracias.
+William Dominguez Gracias! Tengo un canal en castellano y hay está el mismo tutorial:
ua-cam.com/video/5AUnSLnKmZc/v-deo.html
Saludos!
Muchas gracias ya he visto los vídeos namaste.
great
Should i do front lever before pull ups or after? Great Video!
+| iSkullz | Depends. I you want to increase your pull up strength I will do pull ups first or even better on a separate day. If instead you want to focus on learning the Front Lever, I would do that first, and then do your pull ups :)
big congrats for the video I'm stuck in the advanced tuck lever ... do bands actually help you?
+aaronabelachelseafc Thanks! Well some people say bands help, other people say they're useless. I've found they've helped me, at least because I can work in the exact same position as in the full front lever and be able to hold it for longer that I would do without support, which turns out to be useful when I'm doing multiple sets and I get fatigued after the first 2-3 sets. Try it out and see how it works for you.
+bcntraining thanks for your reply keep up the amazing videos!
+bcntraining thanks for your reply keep up the amazing videos!
Very informative video. If my deltoids hurt while training for frontlever does that mean they're the weakest and that i need to train them. If it does, how can i train them specifically. Thank you in advance
+Obada Daher If your shoulder hurt, it doesn't necessary mean they're weak, it could be that they're fatigued, overtrained, or inflamed. I suggest you do a good warm up before training the Front Lever, and to stretch your shoulders afterwards. Anyway, strengthening your shoulders is always a good idea. I suggest you do dips, and handstand pushups or milirary press to increase your strength in this area.
Ok,shall do .thank you so much for the valuable tips.
great tutorial! easy to learn.
I have shoulder problem, cant do lots of pull ups!
can this be fixed?
will I be able to do front lever?
+L Kira Thanks! It depends of what kind of shoulder problem you do have. I also have a shoulder impingement which sometimes makes my shoulder hurt for a few days, so I have to back down a bit with the training. If you keep stretching and strengthening your rotator cuffs, even a chronic shoulder injury shouldn't be a problem with either pull ups or front lever. So, yes if you keep training you will be able to do the Front Lever
Thanks man...
I was hoping you would that!
Thank you! Ill keep moving:-)
Thanks man,
I was hoping you would say that!
Thank you! Ill keep moving,.
I can do a one leg front lever but not the half lever:/
nice video, tell me the mark of the pull up bar pls,i need to buy one for my room
+Romero Tyop Bar measurement are as follows:
Length: 90 cm.
Width: 117 cm.
Height: 57 cm.
Hey, could I ask where you got that carabiner from? I'm specifically referring to that yellowish strap, I've tried searching for it but haven't found anything that's remotely similar to this. Thanks.
+Perseveranze The elastic bands that I use are of the bodylastics brand and they all come with carabiner ends. You can find them online :)
Hey. Thank you for this great tutorial. Where on the internet can I buy this pull up bar ?
Thank you for the info !
Morad Echarkaoui where i can buy this pull up please ?
hey where can i buy that pull up bar from ?
Is depression and retraction necessary for the straight arm pulldowns?
Both scapular depression (shoulder blades down) and scapular retraction (shoulder blades towards the spine) are necessary to keep the upper back properly engaged.
How did you enumerate this 1.5 times bodyweight pull requirement to do front lever ? Im wondering, because im pretty sure i can pull up even more, but attainment a front lever seems be loooong way to go :D
Btw. nice work, well said :)
+kacperpzn Well to be honest with you the 1.5 mark is an approximate measure, as there are many variables involved, for example the taller one person is, the more strength is required (i.e. more that 1.5 times bodyweight), so an exact formula would be impossible. So that might be one of the reasons. Thanks for your comment :)
I am tall person (186cm = 6"12') so yeea, it might be the reason :D Thanks for answer :)
I'm 183 = 6'' and 82 kg ( 181 lb). Last summer I was able to pull 3x50kg with full rom, and even correct form (retracted and depressed scapula all the time) but it was no enough for FL, but i was close ! :D straddle about 6-7s with 45° abduction per leg. In next few months without additional weights, insted rope climbing training i did it for 3-5s so 1,5 might be, for smaller and lighter athlets :) For heavy and tall one, it would be probably bit more about 75%. Good explenation why, is in Zatsiorsky - Science and Practice of Strength Training page. 54 www.traininginparadise.eu/wp-content/uploads/Science-and-Practice-of-Strenght-Training-Vladimir-M.-Zatsiorsky-.pdf
Anyway great tutorial, very innovative method with counterweight and resistance bands even after 5 yrs of bw training i have lot to learn ! :)
Where can I buy that resistance band set up?
The ones I use are bodylastics. You can order them on their website.
I recently started working on the front lever (tucked) and I'm experiencing huge shoulder pain. What can I do to stop/fix that?
is it just with the front lever, or do you experience pain with other movements as well? For example when doing pullups? it's hard to say not knowing the exact cause of your shoulder pain, but maybe you should try to take off some of the load by using an loopband to assist you and see if with that it gets better. If that's the case I suggest you strengthen your lats and deltoids by doing pulldowns, front raises, and shoulder presses.
bcntraining It only appears when doing the front lever. I can do every other movement without any issues. Someone told me that I'm not pulling enough with my scapula, could that be the case?
I had same problem, but it was something more like painfull muscle burning. It was over in few weeks when i get strogner. I think i wasn`t strong enough and it was really hard to mu muscle.
For how long should one be able to hold a tucked FL before moving on to advanced tuck FL?
+Daniel Steiner In my opinion 10-15 secs in a stable tucked FL position are enough to move on to the next level. If you can do longer than that in the tucked position but still can't do de advanced tuck, maybe you should work on increasing lats/traps strength rather than trying to hold a longer tuck FL.
+bcntraining Thank you. So would you say that 10-15 second holds are a good goal for every FL progression? I can do a one leg front lever for about 3-5 seconds currently (other leg is completely tugged). I'm wondering if that is too "short" to be effective training. I can do 1.5x bodyweight pull-ups, MU's etc, but I am really struggling with the FL.
I've been stuck on the one leg FL for months now. I can do 1.5 my bodyweight (75 lbs weights) in sets of 5 with full range of motion and hold a one leg tuck for 22 seconds. I still can barely hold the full FL for a second. I've been using workout Russia's program for a while but still am seeing very little progress. Any suggestions?
+Alpacanizer Do you do the one leg tuck with your leg completely straight and your back, hips, and feet in line? 22 seconds it's long enough to move to the full FL. When you do the one leg tuck next time, try to stretch the other leg slowly. Notice at which point you start to drop and which part of your body is under the most tension and gets to failure first, so you can identify your weak points. Then I suggest you use some kind of assistance (i.e. partner, elastic bands, trx) and do the FL in the position that you've found you can't hold it. Try and let me know how it goes.
+bcntraining I finally got the full front lever! Thank you for your advice, I just needed to be persistent. What really helped was activating every muscle particularly my glutes which helped me hold the position.
im wondering, if i would learn a front lever without weighted pullups, will i be able to do 1.5 times my bodyweight if i tried after that? heard the same with placheing and doing 2 times bodyweight on benchpress.
Good question actually. To be honest I'm not really sure, I don't know anyone who just does FL without doing any pullups or weighted pullups, but it would be an interesting study matter. Theoretically, as both the FL and pullups rely on back/lats strength, and since the FL requires a good amount of it, it would be fair to assume that if you can do the FL you'd have a good amount of force in the pullups, even if you've never done them before. But again, in this case, I don't know any real-life example to back that up.
bcntraining Zoran Pesterac(FL King) can do FL but he didt do any pull ups or weighted pull ups. He was just trying the FL and he achieved it(He can hold it for 17 seconds with very good form). Look up his UA-cam channel or even better his Instagram account
hey there, I have been stuck at advanced tuck front lever for 1 week and can't do better than my record which is 10 seconds. My training is 5 sets of 6 second holds.
what should I do?
+Astro64 Hi! Don't worry about it, 1 week is a very short time so you're not really stuck with the advanced tuck. The front lever is an advanced move and it takes a long time to master for most people. So my suggestion is to keep trying to improve your timing with the advanced tuck and also keep strengthening your back. Once you're able to hold the position for more than 15 seconds, move to the next step.
+bcntraining thank you man!! it's very weird but I tried the one leg front lever yesterday and I held it for about 2 seconds!! But I think I still need to increase my advanced tuck. What happens is that when I hold it and I get to 10 second mark my lower starts to sag and come down and it becomes round and then I can't hold it anymore but I will use your advice!! thanks again :)
If i weigh 160lbs and I can do a pull up with 67.5lbs. How long would it take to get 80lb weighted pullup?
+Astro64 I don't think it will take too long, an additional 12.5lbs is a very attainable goal. Just to clarify, (and I probably should have mentioned it in my video) it is not that if one lifts 1.5x or more of their bodyweight in a single pullup, he will automatically do the front lever. Rather the 1.5x of bodyweight pullup represents a standard of pulling strength, under which it won't be possible to do the front lever.
Question. How often should one practice the front lever?
I'd do it every second day as I find isometric exercises not as taxing on the nervous system as exercises that involve eccentric contractions, so they need less recovery.
bcntraining Thank you so much! I've been afraid of either really doing it too much or doing it too little for a while.
No problem :)
bcntraining for how meny sets thanks ?
how often should i train FL? 3-4x a week ? with conditioning in between?
Depends how much time your body needs to recover, but I'd say 2-3 times a week is sufficient with another 2 days to work on your general upper body strength
Thanks. I love your vids. You scientifically break it down to the point and what excercise is required to developer the right muscles to hold the posture. I've been following your guide lines for a week and I already notice significant progress.
Do you use Instagram? I am ngo2k17
And I believe with your guidelines I can get it in 2-3 months and then your human flag toturial is nice to.. human flag next
Thanks man. I haven't used instagram in ages (it's really hard for me to find the time to get into all these social networks) but I will follow you.
Thank you and please continue producing the videos on your calisthenics, compare to alot of tutorials you actually do it right. More people who are into calisthenics needs to watch and subscribe to your page.. I've been doing calisthenics for 6-7 months and I didn't start gaining progress till I found your vids
Agian thank you
So, what if i can hold the one leg front lever but not the advanced tuck lever or the half lever.? what am i doing wrong?
+Vangelis Eminem Well could it be that in the one leg front lever you're tucking your knee to your chest too much, making it more like a tuck front lever than an advanced tuck? Have you tried to move your knee away from you? What happens?
My knee is almost parallel to the bar not close to my chest but not very far either.. And both on advanced tuck lever and one leg front lever when I get my knees a little bit further it's like instant fall... :-/
lol I keep contracting my lats as he's performing the execises even though I'm laying in my bed.
You don't need to do weighted pull ups. Just do straight arm lat pull downs with cables.
so i'm on 75kg should i lift how much?
115 kg in total (like 40kg extra weight)
i can only 30kg
I have a problem with the full front lever is that I can't keep my legs full extended (knees)
It's normal. Keep training and keep extending your leg little by little. It will come to you!
bcntraining oh okay, thank you🙏
bcntraining I got the full front lever but my scapular is protracted and my lower back is rounded.. How do I fix that?
back lever tutorial?
+Astro64 Coming soon :)
Holdo il full 10''. Come potrei aumentare il secondaggio? vorrei arrivare a 20'' :( buona giornata :)
10'' mi sembrano un ottimo tempo (diciamo che rientra negli standard di un ginnasta medio, non olimpico). Siccome giá hai una buona base, direi che la maniera piú appropriata per aumentare il tempo é quella di aggiungere carico. Per esempio, con delle cavigliere di 1-2 kg. Essendo parecchia la distanza dal fulcro della leva, aggiungendo anche solo un kg dovrebbe aumentare di molto l'intensitá dell'esercizio.
pensavo di portare a 1 minuto la versione hafllay
Anche quello puó essere un metodo. Comunque ti consiglio di provare ad aumentare anche solo di poco la zavorra, e vedrai che ti puó aiutare.
I can do 1.5 times my body weight & 10 pull ups with 30% of my weight and I can do front lever raises all day but I can't hold it for a single second
+Eduardo E It's not automatic. The 1.5x bodyweight its just a strength standard for the upper back strength. You still have to work for the front lever. Is like saying that if you can do a back bend then you can also do a back handspring
so youre telling me that I should be able to pull up 120kg or do 8-12 pullups with around 95kg? :D WHAT? Cmon man
+Jakub Salama www.guinnessworldrecords.com/world-records/heaviest-weighted-pull-up , cmon man... thats such bs
+Jakub Salama Hi! I don't understand exactly what you mean. I guess you weight 80kg, so 120kg would be your own weight + 50%. This guy in the world record is lifting his own weight + more than 100%. So I'm not saying that you should be doing the same as the world record.
bcntraining I actually just realised that you meant that I should be able to pull up 150% as in my weight + bonus 50%... I missunderstood the video. I am sorry, all in all I liked the video and the idea with the weighths for supported frontlever seems very interesting. Keep up the good work and sorry for the inconvenience. :)
+Jakub Salama Ah no worries bro, I appreciate your feedback :)
very nice video bro ! =>subscribe
Thank you!!!
Just the leverage i need to impress her @_@
quello in italiano che fine ha fatto ? :( :( :(
Eccolo qui :)
ua-cam.com/video/nOZD8g58AVc/v-deo.html
semplicemente sei capitato sulla versione inglese :)
+bcntraining grazie! :)
thanks man! this really helps me 😁😁
thanks man! this really helps me 😁😁
+Glen Galak Thanks, I'm glad it helps :)