Mastering the Front Lever (JUST 6 STEPS!!)

Mastering the Front Lever (JUST 6 STEPS!!)


What’s up, guys? Jeff Cavaliere, Athlean-X.com. The front lever is definitely one of the more
difficult body weight exercises, but it has some great rewards and you can do it. Even if you can’t do one right now because
most often I see people try to do this exercise and they don’t use the right muscles to get
it done. If you learn how to use the proper muscles
I’m going to tell you, you can start doing this thing and I’m going to take you through
step by step. So here’s the setup. I’ve got myself in a squat rack in an inverted
row setup. So I’ve got the bar at about hip height and I’m going to get on underneath
it. Now, the first thing you want to try to do is position a bench out in front of you
that allows you to put your feet up on it. So you can unweight some of your body weight,
right? You can’t do a front lever, obviously you’re not going to be able to jump right
into this thing and do it with full body weight. So if unweight your legs, the first thing
I want you get in the habit of is learning how to engage the right muscles right from
the start. This is nothing more than the suspended version
of a straight arm push down. If you see me from here, a straight arm push down is what?
It’s not a tricep exercise, it’s a lat exercise. It’s basically like a pullover, except done
standing and now we’re going to go inverted and suspend ourselves and tha’t what we’re
going to try to do. So the first thing you want to learn how to
do is initiate the upward movement of your body with your lats. Not in a pull up position,
but really in a push down position. So you could do that with this first variation that
I’m showing you. Good. You got that? Simple. Now we’re going to make it a little bit harder.
So now, keep those legs out there, keep them together, nice and straight up on the bench.
Now what we’re going to do is initiate as high as you can go until your body is in full
extension, until your hips are in full extension and then from there, let’s get a little bit
stronger. Let’s give your back a little bit more responsibility
by going into a pullup. So instead of a pull up not really done to the upper chest, but
really done a little bit more towards mid chest, or even lower if you can. What you
want to teach yourself is the ability to counterbalance your body. So as I pull up eventually with the lever,
I want to be able to shoot my upper body from here back behind the bar to counterbalance
the weight of my legs. A lever is really a balancing act. Can you balance out your upper
body with all that weight of your lower body that you’re holding up? You can if you get yourself to slide back
so it’s not just up, but it’s up and back, like that. So now we get in that position,
get in the habit of building more strength by doing this inverted row into a pullup.
So, good. Now that we’re there, now I have to teach
you how to sort of suspend yourself on the bar. The easiest way to do this is in a ball,
right? This reverse curl position. There’s not a lot of weight of your legs out in front
of you for gravity o push down on and make it more challenging. You’re kind of getting in this nice, tight,
ball position. It should be very doable for those that are just starting out. From there
you want to be able to slowly increase the amount of weight that your body’s going to
have to handle by exposing more to the force of gravity. So you can do that by just slightly shifting
your thighs a little bit forward and see if you could hold this position now, for 30 seconds.
Build up your isometric strength to do the movement. So have yourself in this position
until you can master that for 30 seconds. From there extend one leg out, right? We’re
gradually exposing more to the force of gravity. Can you hold this position? If you can’t,
no worries. Build up your strength to do that until the point where you could then shoot
that last leg out and now you’ve got the ability to hold yourself up in the lever there. Again, it’s a very difficult thing to do,
but easier than initiating form the bottom up and then holding yourself up in that position.
So start yourself all the way up at the bar and then work on your isometric ability to
control it. So now when you’re ready, now you head back
over to the bar and the first thing you can do if you’re just starting out – again,
on this full progression – is attach a resistance band to the bar, put both feet in it and now
initiate the movement with a little bit of extra help. So now you’re doing the exact exercise, but
you still have a little bit of a crutch with that extra resistance band. Okay, when you’re
ready you go through that progression one more time where you get out from, again, under
the low bar like I am now, and get back to the high bar and you start with your ability
to do that tuck position, or reverse crunch, back to the legs perpendicular to the ground. So the thighs out a little bit more. Then
one leg out, then both legs out, and now you’re ready to go. Now you should be able to go
out there and pull the full front lever by doing exactly what I showed you. Initiate
from the lats, slide yourself back, counterbalance the weight of your legs, try to stick it at
the top, and then slowly lower yourself back down. You might find that you’re somewhere in the
middle of this progression and you find the thing that you can do and that’s where you
start. Then you move step by step from there. A great bodyweight exercise along with rewards,
and one that you shouldn’t avoid just because you can’t do it today because that’s the whole
name of the game here. Don’t keep doing the things you’re comfortable
doing because that doesn’t provide the challenge that you need to change yourself. Do the things
you’re not so comfortable doing and I guarantee you you’re going to start seeing some great
results. If you’re looking for something to make you
not so comfortable, guess what? I’ve got plenty of tools to do that. As a matter of fact, one that uses nothing
but your entire bodyweight is our Athlean-0 Program. Complete bodyweight only, no equipment
at all workout program available over at AthleanX.com. In the meantime let me know what else you
want to see here and I’ll do my best to bring it to you. Leave your comments below to do that and I
will make sure I do my best to make those videos for you in the coming weeks. I’ll see you guys back here soon.

100 thoughts on “Mastering the Front Lever (JUST 6 STEPS!!)

  1. Why are you teaching people how to front lever when you can't do it yourself jeff. It doesn't make sense. For all you out there check out thenx for real progressions and proof of performance

  2. That's a beautiful thing! Never tried it before but going to check it out the next time at the gym! Thanks, great video!!!

  3. 1. a front lever cannot be hold is not a real front lever.
    2. you are not doing a front lever raise in a right form either.

  4. from the video, Jeff doesn't seem being able to hold a proper front lever, (maybe he can, but I highly doubt)
    1. his front lever swing is not even in the correct form, his arms banded and hip dropped
    2. he looked struggling with JUST the SWING
    3. (4:20) clearly his one leg out front lever shows he's just not strong enough to hold it

  5. Good tips, took me about a year of progression shown here to finally get it right. I'm 60 so If I can.. follow the tips here and you can to..

  6. These are fron lever raises and they are much easier than hilding full front lever anyway i think jeff could learn if he wants 🙂 peace

  7. If you want to do any calisthenics moves….watch OFFICIALTHENX. You will see the PROPER way to do all these body weight moves 👌

  8. U r the best fitness you tuber I have ever come across and the most legit and genuine ..and the humblest too👍🏻👍🏻already a big fan and will continue to watch and apply your techniques and moves 😎😎👍🏻

  9. 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.

  10. 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

  11. 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.

  12. 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.

  13. 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?

  14. Great video Jeff! Please make other videos on calisthenics. The progression towards handstand, split, backlever, human flag and planche.

  15. at least learn it yourself first, then do a tutorial ( your front lever raises are wrong also, bending arms is way easier then straight arms )

  16. When he said that front lever is one is the hardest bodyweight exercises I almost punched my self…..

  17. I like the video for the most part, but you should NOT be bending your arms in the frontlever raise. That's counterproductive.

  18. 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.

  19. 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

  20. 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??

Leave a Reply

Your email address will not be published. Required fields are marked *