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Mastering the Front Lever (JUST 6 STEPS)

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Rating: 4.0; Vote: 1

The front lever is one of the most powerful bodyweight exercises that can build a big upper body and strong abs. The problem is, most people don-t know how to properly perform this body weight movement. In this video, I show you a step by step tutorial for mastering the front lever so that you can start seeing the benefits that this great exercise holds for you. To begin with, you must understand what muscles actually power this exercise. Mostly you are going to want to get strong in your lats and your abs. The move uses your lats but not at all like you would use them in a traditional pullup. In order to do this exercise right, you want to envision that you are doing a straight arm pushdown while suspended from the bar. The arms should perform a pullover movement or as I said, a straight arm pushdown. This will pull your body and torso back behind the bar which will counterbalance the weight of your legs as you rise up to the bar. This is important because failing to do so will make it hard for you to overcome the force of gravity and get yourself up. Of course, you want to be able to contract your abs and core the entire time, as well as your quads, to keep your body rigid as you rise up. You can start to groove this movement pattern for the front lever by performing the broken down pieces on a bar set in a squat rack. You are much lower to the ground in this set up and have more control of your lower body since you can rest your feet and legs on a bench set up in front of you. Learn the pushdown movement by putting your feet on the bench and then simply initiating the lift of your butt off the ground by using your lats. Once you can achieve this, take it another step further by adding a pullup or inverted row to the top of the movement. Use the straight arm pushdown to have the lats pull you off the ground and then add some more back strength by completing the inverted row. Attempt to pull up so that the bar crosses somewhere near the mid to low chest. You do this since you want to simulate the position behind the bar that you will need to have to perform the front lever eventually. Next, move onto the static hold progression that I show you in the video. First, decrease the length of the moment by keeping your body rolled up tightly into a ball in the reverse tuck position. When you can hang here with ease, allow the thighs to drift away from the body a bit to a point that they are perpendicular to the ground. Next, extend one leg out to make the challenge even harder. When able to do one, extend the other out as well for a real challenge. You are now ready to do the front lever while hanging from a bar. Start by using a resistance band for assistance to unweight some of your bodyweight and groove the movement. Next, go through the same 6 step progression and the next thing you know, you-ll be banging out rep after rep of this killer bodyweight exercise. For a complete bodyweight only program, head to and get the ATHLEAN XERO program. No bands, no benches, no bars needed at all to do this equipment free workout program
Date: 2022-04-22

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Comments and reviews: 10

Arya
I cant believe i didnt see this video before. I'm trying to achieve the front lever right now and im doing basically what you say here. Before i've watched so many videos, with exercises that work just for people who already have the strenght to do it, and nothing worked. Also this is the first time i see someone using the elastic band in a way that makes sense. I would be interested also in a video about preventing injuries cause actually. they may happen. They are also -easy- to solve for me, but i would like to have advices for it anyway.
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sport
1/ plastic band should be under the hip/ass, it makes no sens to have it under the feet (different forces- different muscles)
2/ doing leg raise with straight body is uneficient to build all the strenght needed for that move
3/ No explanation about how to position the back (scapula) in protraction, which is absolutly crucial for that move
Jesscalaviereathleanxdoootcommm i liked many of your vid, but u better stick up to weight lifting, because calisthenics is a whole different game. .
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Brian
Hey Jeff, another step which may be beneficial is to use that same squat rack that you're in right now, and suspend some TRX cabels for your heels. When you -straight-arm- your hands down towards your hips using your lats, your whole body will remain in that inverted plank position, but it'll still allow those TRX cables on your heels to keep some of the body weight off of your hands.
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netizen
Jeff i had scoliosis surgery on my thoracic spine. My lumbar spine is free but still have some degree of curve. Do you have any abs exercise recomendation that doesn-t hurt my back? I was thinking about tuck front lever. (Not front lever, Since it will activate my lumbar spine.
Will abs isometric exercise gives me six pack?
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Navigating
Jeff to me is kind of a hybrid of all styles of training he doesnt claim to to be a calisthenix expert like chris heria but im sure there are certian types of training he could do better than chris. It all has to do with how you prioritize what you train no two people are going to have the exact same exercises.
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Markus
switch your grip to an inner grip, curl your breast up to the bar, then extend your legs. when you get better you wil be able to curl with your legs already extended, i call them -nail curls- meaning you you curl with your body straight as a nail, you wont be able to do many but damn they get your blood pumping
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Navigating
All these comments about him not -holding- the position. Did it ever occur that maybe he along with most people dont care to hold the lever. Other than a nice party trick i dont see it as worth learning to do unless your gymnist or something of that sort. Also front lever raises are tough to do as is.
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Malachi
Jeff I love your videos man. I love your bodyweight program. I'm seeing serious gains in my strength and endurance. What do think aboit a bodyweight program geared towards building calisthenics skills?
Pistol squats, rear and front lever, V sit, hand stand push-ups etc.
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Qwest
Good morning Jeff. I-ve been doing the front lever with the resistants band. I hold for about 20 seconds. I find that this work out works my lower back the most (my opinion. Does this workout require you to focus on using your lower back muscles the most?
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Anel
Iv been doing calisthenics for 5 years let-s it-s not about him doing it it-s about giving you the tips and what muscles engage just because he can-t do it doesn-t necessarily mean he doesn-t know what muscles to engage it-s information that matters
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