Build Up For Front Lever
Today i am gonna give you guys a list of 40 exercises to develop your muscle and strength to do a Front Lever. Front lever is one of the hardest and complex calisthenics skills. But you can do it with proper training. If you want workout routine and pattern to achieve Front lever check out
Make sure you master basic in order to move the advance progression.
Exercises
Hanging Retractive Scapula Hold
Start with dead hang position. Retract you scapula and hold as long as you can. This exercise help you to engage your scapula.
Hanging Scapula Shrugs
Start with dead hang position. Do shrugs but make sure you engage your scapula. This exercise help you to build your scapula protraction.
Australian Retractive Scapula Pull Ups
Start with Australian pull up position mean your feet are rest on ground. Do pull ups but make sure you engage your scapula.
This exercise help you to strengthening your pull ups.
Australian Scapula Shrugs
Start with Australian Pull up position mean your feet are rest on ground. Do scapula shrugs in the same position. This exercise in for beginners.
Australian Retractive Scapula Shrug Hold
Start with Australian Pull up position mean your feet are rest on ground. Retract your scapula and do a shrug. Hold this position as long as you can and repeat till your last reps.
Scapula Lat Pull Down
Start with hanging position. Retract your scapula as much as you can. Do a lat pull down and hold this position to max.
Hanging Lat Pull Down Hold
Start with hanging position. Do a lat pull down. Try to engage your scapula. Hold for your maximum strength.
Hanging Lat Pull Down
Start with hanging position. Do a lat pull down. Engage your scapula and hold for minimal. Repeat.
Hanging Lat Pull Down Raises
Start with hanging position. Retract your scapula and do a lat pull down. Go dynamic with this exercise.
Hanging Lat Pull Down + Knee Raises
Start with hanging position. Retract your scapula and do a lat pull down. Hold this position and bring your knees up in tuck position.
Tuck Dragon Flag Hold
Lay down on ground and hold a support behind your head.
Tuck your leg and raise up with your core. And hold this position as long as you can. This exercise help you to build core strength.
Tuck Dragon Flag Raises
Lay down on ground and hold a support behind your head.
Tuck your leg and raise up with your core and come down slow.
Try not to fall while coming down engage your core.
Tuck Front Lever Raises
Start with hanging position. Retract your scapula and do lat pull down. Bring your knee up with tuck position. Repeat this.This exercise help to build back strength.
Tuck Front Lever Hold
Start with hanging position. Retract your scapula and do lat pull down. Bring your knee up with tuck position and hold this position as long as you can.
Tuck Front Lever To Advanced Tuck
Start with hanging position. Retract your scapula and do lat pull down. Bring your knee up with tuck position. Go for advanced tuck hold for minimal and return to tuck front lever.
Tuck L-sit to Advanced Tuck Front lever
Start with hanging position. Retract your scapula. Bring your knee in tuck L-sit and go for advance tuck front lever. Hold for minimal and return to tuck L-sit.
Advanced Tuck Front Lever Negative
Start with hanging position. Retract your scapula. Bring your knee and do advanced tuck front lever. Return to starting position but try to control your movement slow.
Tuck Dragon Flag to Advanced
Lay on ground hold a support behind your head. Bring your knee in tuck dragon flag. Go for advance tuck and return in the tuck dragon flag.
Advanced Tuck Dragon Flag Hold
Lay on ground hold a support behind your head. Bring your knee in tuck dragon flag and go for advance tuck dragon flag. Hold this position as long as you can.
Advanced Tuck Front Lever Raises
Start with hanging position. Retract your scapula and perform a lat pull down. Bring your knee in advance tuck front lever and perform this dynamic but controlled.
Advanced Tuck Front Lever Hold
Start with hanging position. Retract your scapula and perform a lat pull down. Bring your knee in advance tuck front lever and hold this position as long as your can.
Advanced Tuck Front Lever To Straddle Front Lever
Start with hanging position. Retract your scapula. Do an advanced tuck front lever and go for straddle front lever. Return to the advanced tuck front lever.
Lay on ground hold a support behind your head. Do an advanced tuck dragon flag and then go for Straddle dragon flag. Hold for minimal and return to advanced tuck dragon flag.
Straddle Dragon Flag Raises
Lay on ground hold a support behind your head. Do a straddle dragon flag and return to the starting position. Try to control your fall come slow down.
Straddle Dragon Flag Hold
Lay on ground hold a support behind your head. Do a straddle dragon flag and hold this position as long as you can.
Straddle Front Lever Negative
Start with hanging position, Retract your scapula. Do a straddle front lever negative. This exercise help you to train your un-targeted muscles.
Hanging Straddle Front Lever Raises
Start with hanging position. Retract your scapula. Do a straddle front lever and return to the dead hang position.
Straddle Front Lever Hold
Start with hanging position. Retract your scapula. Do a straddle front lever and hold this position as long as you can.
Single Leg Front Lever Raises
Start with hanging position. Bend your one leg. Retract your scapula do raise for single leg front lever. Return to the starting position and repeat.
Single Leg Dragon Flag Hold
Lay on the ground hold a support behind your head. Bend your one leg and raise for single leg dragon flag hold. Hold this position as long as you can.
Single Leg Dragon Flag Raises
Lay on the ground hold a support behind your head. Bend your one leg and raise for single leg dragon flag and return to the starting position.
Start with hanging position. Bend your one leg. Retract your scapula and do a single leg front lever negatives. Control your momentum.
Front Lever Switching Legs
Start with hanging position. Bend your one leg. Retract your scapula raise your leg in single leg front lever. Switch your leg in that position.
Dragon Flag Switching Legs
Lay on the ground hold a support behind your head. Do a dragon flag and bend your one leg. Try to hold for minimal and switch with another Leg.
Single Leg Front Lever Hold
Start with hanging position. Bend your one leg. Retract your scapula and do single leg front lever. Hold this position as long as you can.
Front Lever Raises
Start with hanging position. Retract your scapula and raise your leg for front lever hold for minimal. Return to starting position controlled and stabled.
L-sit To Front Lever Pumps
Start with hanging position. Retract your scapula. Bring your leg in L-sit and pump for front lever. Return to the L-sit position. Try to not swing pump with your lower back and core.
Dragon Flag Drops + Hold
Lay on the ground hold a support behind your head. Raise your leg in dragon flag. Drop your leg and try to hold your legs in center with your core strength.
Dragon Flag Hold
Lay on the ground hold a support behind your head. Raise your leg in dragon flag position and try to hold as long as you can.
Dragon Flag Raises
Lay on the ground hold a support behind your head. Raise your leg in dragon flag position. Come down and return to the raise without touching ground with your feet.
The last progression for you to achieve The front lever hold. Try to engage your scapula, lower back and your core.
The Front Lever
After you master all the above exercises this Front Lever not feel so hard.
Congratulation For Your Front Lever.
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