Mastering the Front Lever: A Comprehensive Guide to Progression, Training, and Key Exercises

The Front Lever is an impressive calisthenics exercise that demands strength, and body control. In this blog article, we will present all the exercises, tips, and training plans to master the Front Lever successfully.

The Basics: When to Start Front Lever Training?

Surprisingly, you can start Front Lever training with just 3 pull-ups. However, it's crucial to continuously work on the fundamentals and aim for 10+ pull-ups.

Exercises for the Front Lever :

The exercises can be divided into static and dynamic progressions.

Static Progressions from easy to hard:

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Tuck Front Lever lvl 1

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Tuck Front Lever lvl 2

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One Leg Front Lever lvl 1

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One Leg Front Lever lvl2

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Half Lay Straddle Front Lever

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Straddle Front Lever

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Half Lay Front Lever

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Front Lever

Essential gymnastic rings 28mm birch wood

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Dynamic Progressions from easy to hard:

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Hanging Leg Raises

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Negative Elevators

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Assisted Elevators

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Tuck Front Lever Pulls lvl 1

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Negative Tuck Front Lever lvl 2

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Tuck Front Lever Pulls lvl 2

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Negative One Leg Front Lever

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One Leg Front Lever Pulls

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Negative Half Lay Straddle Front Lever

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Half Lay Straddle Front Lever Pulls

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Negative Straddle Front Lever

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Straddle Front Lever Pulls

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Negative Half Lay Front Lever

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Half Lay Front Lever Pulls

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Negative Front Lever

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Front Lever Pulls

Creating a Training Plan 

The training plan consists of three components: Static Main Sets, Static Back Off Sets, and Dynamic Back Off Sets.

Static Main Sets:

Choose a static exercise that you can hold for at least 2 seconds. Start with 2 sets. Increase the hold time by 1 second as soon as you feel comfortable, and simultaneously increase the number of sets. The goal is to reach 4 sets, with the maximum hold time in the first set being 4 seconds, tapering to 3-2 seconds in subsequent sets. Once you hit the 4-second mark, cut down to 3 sets and increase the intensity until you reach 8 seconds. Then, you are ready for the next static progression!

Static Back-Off Sets: 

Choose a lighter static exercise that you can hold for at least 8 seconds. Do a total of 1-2 static back-off sets and hold the position as long as you can. Switch to the next progression once you can hold the exercise for 15-20 seconds.

Dynamic Back-Off Sets: 

Choose a dynamic Front Lever progression that you can perform for at least 4 repetitions. Do 2 sets with 4-10 repetitions. If you manage 10 repetitions, move on to the next progression!

Frequency and Recovery 

Train at least once a week, but no more than three times. Most athletes find two training sessions per week with at least 48 hours of rest in between ideal.

Summary 

I hope this plan proves to be a valuable resource on your journey to mastering the front lever. This roadmap is similar to the approach we teach in the DIE RINGE APP. It is tested and supported by extensive data; however, that doesn't mean it's perfect. We continuously work on and improve the training system and algorithm of the app. You are free to choose whether to pursue Front Lever training with the DIE RINGE App or to create a plan yourself using this article. Whichever option you choose, we hope it will help you on your journey to the Front Lever. Keep at it, practice regularly, and most importantly, enjoy the progress!

 

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