How To Front Lever For Beginners.

Front lever

Today I am going to show you guys how to front lever hold for beginners. I design two part series I am going to teach you guys how to start training properly for your front lever this guide is for those starting from zero achieve the front lever.

The way that I like to train the front lever is different than other tutorials out there.
Today I am going to show you how to do a proper tuck front lever in order for you to take your training to the next level. Because tuck front lever in base for you full front lever.
Let's take an eye on improper tuck front lever

Improper Tuck Front Lever

In the improper truck when you raise your knees first, you engage your abs too much causing your back to look around.
 We don't want that because that will have a negative effect engaging your lower back the proper scapular retraction and eventually your promise in the front lever

Proper Tuck Front Lever

Now let's see how a proper tuck front lever look likes proper truck front lever. 
       In the proper form start raising your body from the top start with your head back, good retraction of your scapula followed by a lat pull down and finish it by bringing your knees up.

It's easier to do it the wrong way but that's why many people get stuck on the truck front lever because they don't have enough instant on scapular and your legs in order to progress I hope you guys understand so let's start with the training.

Hanging Retractive Scapula Hold

The first step is going to be hanging retractive scapula hold for 15 seconds.

• Grab the bar with shoulder with apart.

• Look straight up.

• Retract your scapula as much as you can.

• Hold it right in the same position for 15 seconds.

That's was the first step in order to master this first step I want you to do the following workout.
Workout 

• Hanging retractive scapula hold 8 seconds.

• Hanging scapula shrugs 10 times.

• Australian retractive scapula pull ups 10 times.

• Australian scapula shrugs 15 times.

• Australian retractive scapula shrugs hold 10 seconds.

Repeat workout 4 times.

Hanging Scapula Lat Pull Down

Second step is going to be hanging scapula Lat pull down hold for 10 seconds with your scapula retracted.

• Grab the bar with shoulder width apart.

• Look straight up.

• Retract your scapula as much as you can.

• Now, Do lat pull down.

• Hold this position for 10 seconds.

That was the second step in order you to master this step. I want you to do the following workout.
Workout

• Hanging lat pull down hold 5 seconds.

• Hanging lat pull down 10 times.

• Hanging retractive scapula hold 10 seconds.

• Hanging scapula shrugs 10 times.

Repeat workout 4 times.

Tuck Front Lever Hold

Third step is going to be truck front lever hold for 8 seconds.

• Grab the bar with shoulder width apart.

• Look straight up.

• Retract your scapula as much as you can.

• Do lat pull down.

• Now, Bring your knee up.

• Hold the position for 8 seconds.

In order to master this final step I want you to the do the following workout.
Workout

• Tuck front lever hold 5 seconds.

• Tuck front lever raises 8 times.

• Hanging lat pull down raises 8 seconds.

• Hanging scapula shrugs hold 15 seconds.

Repeat workout 4 times.
Once you are comfortable to hold tuck front lever for at least 15 seconds. You can move to the second part of this series.

How to Front Lever Advance guide.

If you have any further Question leave a comment.