THE best FL tutorial. The steps before the tuck FL are what's missing iin every other tutorial I've watched. GMB breaking it down beautifully again. Cheers for the knowledge.
This is easily the most comprehensive front lever tutorial I've been able to find. Anyone checking out bodyweight training should follow GMB Fitness. Thank you for posting these great videos!
You guys rock at deconstruction! This is by far the biggest challenge when it comes to teach bodyweight work, and from what I have seen, you are second to none. You basically double the learning steps of any other method around and your philosophy is based on developing skills instead of muscles. I'm a big fan and I will keep on sharing your material!
This is very helpful because this goes through each progression step by step and actually shows you how to do a tucked lever instead of just telling you to do it.
I am a TOTAL NEWBIE to this, and I have been scouring youtube for instruction and/or advice. I think I have found what I have been looking for!! Thank you very much for the posts!! (great response to the 'stopped watching' comment, that was hilarious!).
insane the step by step. iv played with single leg lever but to hear it in instruction reallllyy clears my stratigy by miles. thanks so much. cant wait for the next attempt!!!!
Nice job to introduce scapula depression+retraction work for front lever training. I will utilize your tips when working on mine (I'll try to put regular updates of the progress on yt) and it will be fun since I am 189cm :)
Thanks, best tutorial I have seen on front lever. Working for a few months on this move now, mostly on the bar. Can do one-legged or can opener as you call it. And did also not know the basic scapula work when I started.
It's comforting and validating to see that my intuition had me doing the first two segments of the progression prior to instruction. Thank you for the video I was unsure where to go from my current position.
Really nice tutorial! A lot of great stuff in there with good explanations! It is true that when beginning front lever work thinking of retracting and depressing the scaps is a good cue. However as you progress to the full front lever you will find that you cannot maintain full scap retraction. It eliminates your lats from the movement. Neutral or slightly protracted provides the best leverage for front lever work. Just a minor input to a otherwise very nice tutorial! Kind egards Niels
Hey Todd, glad you liked the video and found it helpful. Ryan's ankle is doing pretty darn well! Check it out: instagram.com/p/BO89_c3gNOl/?taken-by=ryhurst
Awesome video, thanks a bunch. I'm 6'3 with about 10kg too much, so progression is rather slow for now, but I'm loving every minute of training for the front lever, even if it's going to take me years :)
This is a great video on showing the steps of the progressions but i have no idea how i should train the next steps. How may pullups? How many sets? What to do when i met the requirements of my current level but can't attempt the next one etc. Ive started my training and would love the extra help. Thanks
So, I made up an exercise that I think helps between the open tuck front lever and the one leg front lever. I have been lowering into the open tuck front lever and then putting one leg out, bringing it back and then putting the other leg out like I'm bicycling.
Holding the front lever with false grip is taxing on the forearms and elbows. It makes it easier to transition above the rings, but it depends on what your goal is.
awesome stuff. question, can hold a flat tuck for 30s and a 1 leg for about 15 sec good form. But as soon as i do straddle i can hold for a 1 sec good and maybe 5 sec sloppy with piked hips. What am I lacking here?? been working on the front lever for about a year now. sloooow progress indeed. grateful for any pointers. great channel!
Could you please make such a detailed version for the back lever, because especially on rings with inverted palms (for maximum biceps "usage") it hurts the elbows too much (even when specifically flexing the biceps to prevent the weight falling too much on the joint) , and I would definitely spend a couple of weeks on such preparational techniques just so I can get my biceps and elbows ready. P.S.- On the core side of things, I've seen many perfect dragon flag "practitioners" explain that they need to balance the ab training with some lower back training to prevent injuries, what are your thoughts on that, ( Core training gainage CTS dragon flag par christophe carrio ) if you agree can you offer a substitute for the back excercies as I, and many others do not have a bench at home ( I use the floor for the dragon flags, and I also have rings ) Thanks in advance =))
Question 1: In pulling prep (1:35), when "pulling together", should they be so pulled that you can hold a pencil between the shoulder blades? Question 2: Do you have any suggestions for lower back exercises I can practice? I am confident that mine is too weak to progress further than step three without some basic strength. :) - Anton
Anton Lindberg You might not be able to get them that close, but that's the image - together (back) and down. To build your back strength, you can work on hollow back holds, aka lying back extension. We don't have a good video of it yet, but I'm sure you can find one on YT.
Fujin Jr solid is holding with pretty form. It is really based off form and the ability to hold it. Each person is different but a nice baseline is working up to 20 seconds. But again remember it is based off how you feel.
Hey Omar! I think it is great to mix your training modalities. Strength training does take time and patience. Remember to take your time and to listen to your body. Most importantly have fun :)
Hello, I'm wondering whether front lever on ring could be performed with neutral hand position. Will neutral hand position require more back/shoulder stress and put less stress on elbow comparing with overhand grip?
You certainly can perform the front lever with a neutral grip on the rings. Both positions will put equal stress on the elbow and require you to use the lats. Keeping the hands with the palms facing forward allows you to pull down harder into the rings which in the long run can help with the development of the front lever.
+Morre Dj think of it more as a lengthening of the tuck. You really want to keep your hollow body position while in the Front lever. If you tuck the lumbar you will be below parallel. Hope that makes sense!
I can hold advanced front lever with round back (no scapula retraction) for about 25 seconds. When i try to retract my scapula i just fail. Should i keep doing it with rounded back or start all over with retraction?
Hey, quick question; when I perform the knee tuck positions I feel a lot of strain on my shoulders and my back, does this happen or do I need to strengthen them? Thanks.
Faizan Kazmi Check out the "pulling prep" exercise Ryan shows in our pull-up tutorial. That might help you strengthen the shoulder/scapular position you need to start wtih these.
Hey Ryan, I haven't yet had the time to install the rings, so I have a question regarding the pulling prep on a bar. I position my palms away from me and then retract the shoulder blades, but am still confused, which direction should my elbows be facing (I can feel things changing in the shoulder as I change from turning the elbows to the sides or in front of me). Thanks.
They might move, and it'll depend a bit on your shoulder mobility in the beginning. Don't worry too much about that for now, because it'll change with practice. Let the elbows be "natural" and focus on the shoulder action.
is it possible to do the progressions every day? my lats always get sore and need a day of resting, so i do it 3 times a week. but i would love to practice more, if that makes me advance faster... maybe if i reduce to less reps per workout?
Three times a week is more than enough. Remember the body needs to recovery and if you are not taking the time for that you are more likely to not make the progress you are looking for.
Hi, i have some questions so i was wondering if you can help me. Im i. Good shape, im 1.68mts heigh and weight 70 kg, i run 3km, do about 75 to 90 push ups in 5 sets, 60 or more pullps or chin ups in 5 or 6 sets plus situps, dips and squats, all of this at least 5 times a week. I want to do the L sit, the front lever, the back lever and the planche but i dont seem to find a properly way to train for these exercises; also should i do more pullups and pushups? Ive seen people who do less than me but can do some of the exercises ive told you above. If you can help me to start training with at least 2 of the exercises ive told above, that would be great. Also, nice videos, i just suscribed.
Mauricio Marroquín López You want to progress to each of those exercises. Just like there are specific progression exercises for the front-lever (this video), there are for every other advanced exercise. It can takes years to perfect, but it's a rewarding journey. Look up " progression" on UA-cam
+Kornelijus Gaubas If someone does have this problem, it is probably because weak back, and poor integration of muscles around shoulder blades. Some scapula mobilisation drills, like this pulling prep should help. Front lever with bent arms suck man :v
![How rings training is transforming my upper body strength - [30 Day Test]](http://i.ytimg.com/vi/U6uK_n46gvA/mqdefault.jpg)
THE best FL tutorial. The steps before the tuck FL are what's missing iin every other tutorial I've watched.
GMB breaking it down beautifully again.
Cheers for the knowledge.
+MrWhite2277 Glad you like it!
+GMB Fitness have any tips on holding full front lever ???
Josh Bethea did you read the article?
You should take a look at the Osvaldo Lugones tutorial. This one is really good, but Lugones takes to a whole new level.
This is easily the most comprehensive front lever tutorial I've been able to find. Anyone checking out bodyweight training should follow GMB Fitness.
Thank you for posting these great videos!
Michael Walle Thanks, Michael! I really hope it helps - keep me posted.
GMB Fitness Thanks for the reply, and I definitely will!
You guys rock at deconstruction! This is by far the biggest challenge when it comes to teach bodyweight work, and from what I have seen, you are second to none. You basically double the learning steps of any other method around and your philosophy is based on developing skills instead of muscles. I'm a big fan and I will keep on sharing your material!
This is very helpful because this goes through each progression step by step and actually shows you how to do a tucked lever instead of just telling you to do it.
I am a TOTAL NEWBIE to this, and I have been scouring youtube for instruction and/or advice. I think I have found what I have been looking for!! Thank you very much for the posts!! (great response to the 'stopped watching' comment, that was hilarious!).
zildpais Thanks! Good luck, and let me know if you have any questions.
insane the step by step. iv played with single leg lever but to hear it in instruction reallllyy clears my stratigy by miles. thanks so much. cant wait for the next attempt!!!!
+Jean Mendez Keep me posted!
Nice job to introduce scapula depression+retraction work for front lever training.
I will utilize your tips when working on mine (I'll try to put regular updates of the progress on yt) and it will be fun since I am 189cm :)
best cali teacher on youtube
Thanks, best tutorial I have seen on front lever. Working for a few months on this move now, mostly on the bar. Can do one-legged or can opener as you call it. And did also not know the basic scapula work when I started.
Ok, that was by far the best front lever tutorial that I have seen. Thanks a lot guys!!
It's comforting and validating to see that my intuition had me doing the first two segments of the progression prior to instruction. Thank you for the video I was unsure where to go from my current position.
Steven Andrikopoulos Great! Keep me posted if you need any help.
DUDE, you are spot on great video, 5:57 - 6:13 I couldn't have said it better myself, Thanks so much
AWESOME
Most correct and complete front lever tutorial.
Really nice tutorial! A lot of great stuff in there with good explanations!
It is true that when beginning front lever work thinking of retracting and depressing the scaps is a good cue. However as you progress to the full front lever you will find that you cannot maintain full scap retraction. It eliminates your lats from the movement. Neutral or slightly protracted provides the best leverage for front lever work.
Just a minor input to a otherwise very nice tutorial!
Kind egards
Niels
Thank you so much. I could not figure out how to get into the front tuck, and now I did it the first time.
Great! Keep working at it :)
Hey, you're great! Best tutorials on UA-cam. Clear, simple and detailed explanations.
Thanks for the kind words!
Brilliant Ryan, this is exactly what I need.
Glad to help :)
@@gmbfit I’m 64, but reckon that I’ll be able to get the hang of the front lever.
Ryan. I am still working on the front lever. This is the BEST video on it! How's your ankle?
Hey Todd, glad you liked the video and found it helpful. Ryan's ankle is doing pretty darn well! Check it out: instagram.com/p/BO89_c3gNOl/?taken-by=ryhurst
Love your tutorials. I just started rings one monday and looking forward to getting to this one day
How has your progress been??
Hmmmm?
Update?
Awesome video, thanks a bunch. I'm 6'3 with about 10kg too much, so progression is rather slow for now, but I'm loving every minute of training for the front lever, even if it's going to take me years :)
+Tarabulus That is an awesome attitude!! Keep up the good work!
this definitely deserves much more views!! thank you very much!
Best FL tutorial 👌
Nice tutorial, very good progression. Thanks.
Ryan your a god send. Exellent tutorial. Thank you once again
Great tutorial for the Front Lever! Thank you, Ryan!
+Dexter9741 Keep us posted on how it works for you!
Omg its nicholas cage
Yeah he's hot and hadsome daddy. Such a good looking coach 😄
He looks like the lost chill brother of Walking Dead's Negan
it seems a bit boring at first, but this is easily one of the most useful vid I've seen recently. Thx for the good work.
Yeah, we should hire some clowns or something ;)
Glad you found it helpful.
Best tutorial on front lever !!!
This is a great video on showing the steps of the progressions but i have no idea how i should train the next steps. How may pullups? How many sets? What to do when i met the requirements of my current level but can't attempt the next one etc.
Ive started my training and would love the extra help. Thanks
I'd suggest clicking the link in the description that tell you how to practice it.
Great video, liked and subbed
thank you for mentioning the scapular retraction thing.
The pulling prep is pretty important when you are working on the Front Lever ;)
Amazing tutorial. The best
So, I made up an exercise that I think helps between the open tuck front lever and the one leg front lever. I have been lowering into the open tuck front lever and then putting one leg out, bringing it back and then putting the other leg out like I'm bicycling.
Yup, it's a good one if you keep the leg movements slow and controlled.
Very helpful!! Thank you!
omg glad i found this vid cuz almost all of the other FL tutorials dont mention whats before the front tuck
+Lionel messiy Glad to help!
+GMB Fitness btw.is it possible to learn the front lever before the muscle up?
Lionel messiy Sure. They're different skills.
+GMB Fitness how long did it take you to be able to do the front lever?
It took time and practice. Everyone is different!
Thank you for this useful video!
I got it , Work firstil on the negative part of the tuck front lever until you get the strenght to rise it up !!
Nice video man!!!
Very Good tutorial .Thanks .
Great tutorial! Thank you. I'm curious, I think you used a regular grip. Any use or value to a false grip when doing front levers?
Holding the front lever with false grip is taxing on the forearms and elbows. It makes it easier to transition above the rings, but it depends on what your goal is.
awesome stuff. question, can hold a flat tuck for 30s and a 1 leg for about 15 sec good form. But as soon as i do straddle i can hold for a 1 sec good and maybe 5 sec sloppy with piked hips. What am I lacking here?? been working on the front lever for about a year now. sloooow progress indeed. grateful for any pointers. great channel!
Could you please make such a detailed version for the back lever, because especially on rings with inverted palms (for maximum biceps "usage") it hurts the elbows too much (even when specifically flexing the biceps to prevent the weight falling too much on the joint) , and I would definitely spend a couple of weeks on such preparational techniques just so I can get my biceps and elbows ready.
P.S.- On the core side of things, I've seen many perfect dragon flag "practitioners" explain that they need to balance the ab training with some lower back training to prevent injuries, what are your thoughts on that, ( Core training gainage CTS dragon flag par christophe carrio ) if you agree can you offer a substitute for the back excercies as I, and many others do not have a bench at home ( I use the floor for the dragon flags, and I also have rings )
Thanks in advance =))
Question 1: In pulling prep (1:35), when "pulling together", should they be so pulled that you can hold a pencil between the shoulder blades?
Question 2: Do you have any suggestions for lower back exercises I can practice? I am confident that mine is too weak to progress further than step three without some basic strength. :)
- Anton
Anton Lindberg You might not be able to get them that close, but that's the image - together (back) and down.
To build your back strength, you can work on hollow back holds, aka lying back extension. We don't have a good video of it yet, but I'm sure you can find one on YT.
Best tutorial I've seen :)
+Michael Stocker Thank you so glad you enjoyed it!
8:14 Ryan what's your idea of "solid" for:
- open tuck
- straddle
- one leg
...in order to move to the next progression? How many seconds?
Fujin Jr solid is holding with pretty form. It is really based off form and the ability to hold it. Each person is different but a nice baseline is working up to 20 seconds. But again remember it is based off how you feel.
Super helpful, thank you!
great tutorial!
How long it will take to get through all of the levels
As long as it takes. Seriously tho, really depends on your starting point, how much you work out, etc.
very helpful, I'm a 15y old body builder but I'm thinking of doing both whats your take?
Hey Omar! I think it is great to mix your training modalities. Strength training does take time and patience. Remember to take your time and to listen to your body. Most importantly have fun :)
Another great tutorial......!
Hey! Where'd you get those nice hand balancing canes in the background??
your videos are so on point :)
+Mohammed akram Thanks and thanks for watching!
Great video!
Thanks man!
Hello, I'm wondering whether front lever on ring could be performed with neutral hand position. Will neutral hand position require more back/shoulder stress and put less stress on elbow comparing with overhand grip?
You certainly can perform the front lever with a neutral grip on the rings. Both positions will put equal stress on the elbow and require you to use the lats. Keeping the hands with the palms facing forward allows you to pull down harder into the rings which in the long run can help with the development of the front lever.
good video thanks, i have one quetion: in the advanced tuck front lever why don t you extend lombars?
+Morre Dj think of it more as a lengthening of the tuck. You really want to keep your hollow body position while in the Front lever. If you tuck the lumbar you will be below parallel. Hope that makes sense!
Hi GMB. Which muscles do I contract to get knees up or is it done by kicking up?
Just lift your knees. If you're trying to do that by contracting specific muscles, you need serious remedial work. Seriously, just lift your knees.
What are people's opinions on front lever Vs back lever. Should your ability be even in both? Are there more benefits to one?
They're different exercises. The only equivalence is the names... front levers are much more difficult for almost everyone.
+GMB Fitness this I have learned!
How would I go about incorporating front lever training into my regular rings/gymnastics training without overloading?
+Tim Hanlon Click the link the video description - it's all there.
Are the shoulders kept pulled and down the entire set or only as you do each rep?
You can relax a bit between reps. It takes a ton of endurance to keep that locked in for a full set.
Thank you.. amazing
I can hold advanced front lever with round back (no scapula retraction) for about 25 seconds. When i try to retract my scapula i just fail. Should i keep doing it with rounded back or start all over with retraction?
You should suck it up and take the ego hit to back up and get strong enough to do it right.
Hey, quick question; when I perform the knee tuck positions I feel a lot of strain on my shoulders and my back, does this happen or do I need to strengthen them? Thanks.
Faizan Kazmi Check out the "pulling prep" exercise Ryan shows in our pull-up tutorial. That might help you strengthen the shoulder/scapular position you need to start wtih these.
How will we do it if we just had bars (like pull up bars)? Will the knee tuck still work?
Yes. Yes it will.
Hey Ryan, I haven't yet had the time to install the rings, so I have a question regarding the pulling prep on a bar. I position my palms away from me and then retract the shoulder blades, but am still confused, which direction should my elbows be facing (I can feel things changing in the shoulder as I change from turning the elbows to the sides or in front of me). Thanks.
They might move, and it'll depend a bit on your shoulder mobility in the beginning. Don't worry too much about that for now, because it'll change with practice. Let the elbows be "natural" and focus on the shoulder action.
is it possible to do the progressions every day? my lats always get sore and need a day of resting, so i do it 3 times a week. but i would love to practice more, if that makes me advance faster... maybe if i reduce to less reps per workout?
Three times a week is more than enough. Remember the body needs to recovery and if you are not taking the time for that you are more likely to not make the progress you are looking for.
Thank you
This might be a silly question, but here it goes...
What's the make of those rings being used in this video? :)
These are from Rogue Fitness.
holy crap the tucked lift i can do but its so difficult! I consider myself fairly strong too..
Keep working on it :) People are usually surprised by the difficulty of certain skills.
Sometimes, when you do that sort of maniac expression, you look a lot like Nicolas Cage ( 4:58 is the best )
Thanks man. That is what I was going for.
Hahahahaha great content & video regardless
it's like a cross between ryan reynolds and nick cage
How flattering of you.
+GMB Fitness what do you think about training full FL with rubber bands?
+YoloFitness I think if it works for you then you can do it. It is actually one of our progressions from gmb.io/r1/
Hi, i have some questions so i was wondering if you can help me. Im i. Good shape, im 1.68mts heigh and weight 70 kg, i run 3km, do about 75 to 90 push ups in 5 sets, 60 or more pullps or chin ups in 5 or 6 sets plus situps, dips and squats, all of this at least 5 times a week.
I want to do the L sit, the front lever, the back lever and the planche but i dont seem to find a properly way to train for these exercises; also should i do more pullups and pushups? Ive seen people who do less than me but can do some of the exercises ive told you above.
If you can help me to start training with at least 2 of the exercises ive told above, that would be great. Also, nice videos, i just suscribed.
Mauricio Marroquín López We really can't give programming advice on youtube. Why don't you check out our site gmb.io and sign up!
Mauricio Marroquín López You want to progress to each of those exercises. Just like there are specific progression exercises for the front-lever (this video), there are for every other advanced exercise. It can takes years to perfect, but it's a rewarding journey. Look up " progression" on UA-cam
How do I not subscribe after watching this
+kidberetta :)
Cheers! We appreciate it.
The very '70's sounding background music between scenes though.
your'e welcome :)
Hi, why can i do straddle front lever with bent arms, but i can't even do pulling prep with chest pull?
+Kornelijus Gaubas If someone does have this problem, it is probably because weak back, and poor integration of muscles around shoulder blades. Some scapula mobilisation drills, like this pulling prep should help. Front lever with bent arms suck man :v
I can’t keep my elbows straight , wham can I do ?
Takes practice and time to build your strength. Check the link in the description for lots of detailed training tips.
what is outro song?
Turns out I was doing a lot of these progressions by accident just messing around on rings. Good times
That's good! Play can sometimes lead you in the right direction.
5:18 Yeah, I can't do that at all. Crap core strength, I guess. :(
Most people can't. Take your time, build up, and keep working.
@@gmbfit Not sure how to build up to it, but I'll try my best. 😊 Thanks for the reply!
@@Neophema there’s a link in the description that will help
@@gmbfit Oh, ok. Thank you! :)
4:12
why is Nicholas Cage teaching me this
Because we offered him a whole lot of coke
@GMBfitness you look like Nicholas Cage
We're actually the same person. Please buy Con Air 2.
looks easy but let me tell you its NOT.
+Papi Chulo Very true!
discount Nicholas cage.
If you're light on cash, i think Walmart has Con-Air on dvd for about $8.
3:37 more like BJ Progressions...
+asd matan You're the expert.
+GMB Fitness maaan don't even bother replying to haters. This is my favorite of your videos and my favorite front lever tutorial on youtube!
No sets/reps? Stopped watching.
Gabriel Sanchez Wow. That makes you seem really, really smart.
Ryan your a god send. Exellent tutorial. Thank you once again