Learn the front lever in 5 steps: The best tips for calisthenics
The front lever is one of the most impressive calisthenics exercises and requires a combination of strength, core tension, and technique. In this blog post, we'll show you how to master the progressions in 5 easy steps, which exercises will support you, and which equipment will help you reach your goals faster. Whether you're a beginner or advanced, these tips will help you learn the front lever safely and efficiently and take your calisthenics skills to the next level!
What is a front lever (calisthenics exercise)?
A front lever is a challenging calisthenics exercise in which the body is held horizontally in the air, parallel to the ground, while holding onto a bar or rings. The arms are extended, and the body forms a straight line from head to toe.
This exercise requires considerable strength in the abdominal muscles, back, and shoulders , as well as body control. It is often performed in progressions, such as with bent legs, to gradually build the necessary muscle.
Learn front lever in 5 steps
Here are five steps to learn the front lever :
- Build core strength : Practice core exercises like planks and hollow body holds to develop the necessary core strength.
- Tuck Front Lever : Keep your body parallel to the floor with your knees bent to strengthen your lower back and lats.
- Advanced Tuck Front Lever : Straighten your back while keeping your knees close to your body.
- One-Leg Front Lever : Extend one leg and hold the position.
- Full Front Lever : Train until you can hold the position with your body stretched for several seconds.
Progress requires patience and regular training! Adapt your training plan and incorporate these 5 steps to learn the front lever quickly and efficiently.
Calisthenics equipment and devices for the front lever
The following calisthenics equipment and aids can be useful for training the front lever .
- A stable pull-up bar is essential for practicing front lever progressions such as tuck holds or pull-ups.
- Alternatively, you can use rings.
2. Gymnastic rings
- Versatile and particularly challenging, requiring stability and control. Perfect for advanced exercises.
3. Resistance bands
- They support progression by supporting part of your body weight. Ideal for beginners.
- Place the band around your feet or hips while hanging from the bar.
4. Mat
- If you're working on progressions like hollow body holds, an exercise mat will provide comfort and safety.
- Can help to practice other core exercises like L-sits to strengthen the abdominal muscles.
- Allows calisthenics exercises such as L-sits and also the front lever with the arms parallel to the body.
Additional tips:
- Make sure the equipment is stable and secure.
- Choose portable equipment (like rings) if you train outdoors or in different locations.
You can find high-quality calisthenics equipment in our shop >
Tip: Train the Straddle Front Lever (as a precursor to the Full Front Lever)
The straddle front lever is a variation of the front lever in which the legs are spread to reduce leverage and make the exercise a bit easier. It still requires significant core, back, and shoulder strength.
How to learn the Straddle Front Lever :
- Master the Advanced Tuck Front Lever .
- Spread your legs gradually.
- Strengthen your core muscles with exercises like skin-the-cat and negative front levers.
The straddle can also serve as an intermediate step to the full front lever and helps to make your training more versatile.
Conclusion
The front lever is a challenging calisthenics exercise in which the body is held horizontally against a bar. The focus is on core, shoulder, and back strength, with training occurring in progressions such as the tuck, advanced tuck, and one-leg front lever. Equipment such as pull-up bars, rings, and resistance bands facilitate the training. The straddle front lever is a helpful precursor to the full front lever. Patience, regular training, and proper technique are crucial to mastering the exercise effectively.
You can find high-quality calisthenics equipment in our shop >
