On today’s episode of Live Lean TV, I’m showing you my one month front lever progression.
That’s right, since so many people have been asking for it, it’s time for a progress update.
I also share a few of the beginner front lever progression exercises that I used during my first 30 days of training.
If you missed it, 30 days ago I declared my front lever transformation goal and showed you day one of my front lever training.
The photo shown below was my best attempt at a front lever on day 1.
It was a good start, but I knew I needed a lot of work, since my body should be in a straight line, like a board, and parallel to the ground.
If you’re a gymnast, you’re probably aware of this bodyweight move.
But if you don’t know what a front lever is, it’s an isometric hold that requires a lot of back and core strength.
During a front lever, you hold your body horizontally, in a straight line, parallel to the ground, while facing up.
It looks like this.
So, did I accomplish my 30 day goal of being able to do a front lever?
Before we fast forward 30 days, let me first share what my previous 30 days of training looked like.
As you can see in the video, my first few attempts at completing the front lever were brutally terrible.
I remember shaking my head, thinking to myself:
Are you kidding me? How can the front lever be so hard?
Then after completing a few more attempts, I started to see a little bit of progress after reviewing the video.
However, one of the first things I noticed was the angle of my body.
My butt was sagging down and my hips were always dropping,
To properly complete a front lever, you need to keep your body in a straight line, just like a board.
Based on seeing this small amount of progress, I knew I needed to work on keeping my glutes contracted.
After really focusing on keeping my glutes contracted, my front lever started looking better.
As you can see below, my body was straighter, and closer to a board.
But I still needed to bring my feet up a little bit higher to make my body more parallel to the ground.
A few days later, I noticed I was making more progress.
Then a week later, there was more progression.
A few weeks later, I finally got my body to form a straight line, just like a board.
Here are a few of the front lever progression exercises that I used during my one month front lever transformation.
The first beginner front lever progression exercise is the tuck front lever.
To get started:
The tuck front lever is your first beginner progression exercise towards completing the front lever.
Once you can complete this beginner tuck front lever progression exercise, try this second variation of the tuck front lever exercise.
Although it’s a similar movement, the more advanced tuck front lever has your knees placed further away from your chest.
By pulling your knees away from your chest, it will help flatten your lower back.
Hold that position for as long as you can to build up your back and core strength.
After 30 days, this was my 1 month front lever progression.
Notice how much more my body is straight and parallel to the ground versus day 1.
Although my front lever is not quite perfect yet, it is much better since making significant improvements to my technique.
My biggest breakthrough came after realizing the importance of tightening up your glutes, in order to turn your body into a board.
It’s also really important to learn how to engage your lats by pulling down on the bar, as opposed to pulling your body up to the bar.
View this post on Instagram
Although I now can do a front lever raise, my front lever still needs improvement, especially when it comes to the isometric hold portion.
However, I’m happy that I still made great progress, in such a short period of time.
Hopefully this inspires you with whatever you’re trying to accomplish.
Keep working at it, and with consistency, you will build up to it.
Set a goal with a timeline, and work your butt off to achieve it.
Tell me in the comments below, what are your short-term, 30 day goals?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
22 responses to “My One Month Front Lever Progression”
I’m two months into my front lever progression. Almost there. I can
straighten one leg. Working on the second. I’m 45. I posted a video on
my channel from last week.
i recently startted training for the front lever. 2 weeks ago, my max hold
for tuck lever was 15 seconds. i ssc for 2 weeks 1 time the first week, 2x
the second week, retest on monday of the third week and hit 22 seconds.
I just started watching this channel about 15 minutes ago and I jus
subscribed. I loved the videos, I really appreciate the fact that you can
get back to your viewers as fast as you do with your 30 day challenges and
I give you a lot of credit for being able to accomplish the feats of
strength that you can such as the front lever and even the handstand. I
look forward to seeing more keep it up.
I’m workin on the hold with fluter kicks. Yu should check out Hit Richards from Calisthenic Kingz, he is unreal!
needs scapula retraction
watch?v=v1chvnR0MoM&list=FLnJTDE1fnzlFe7xJLq2_SYQ&index=5 how about this??
I rather see brad make how to make love video with that chic both amazin bods lucky him
Hey brad when are you coming up with your IF diet analysis viideo , I am waiting eagerly to know is it worth an effort to get lean i am looking to loose few kilos approx 10 kilos. please update your progress if possible
Hey brad u work from NYC??
Real street workout… Thats is much better the the gym.
This is such a good post and love the video you posted here. I really hope that I can also do that.
I want to do this one day! Your a huge inspiration man! Never quit uploading videos, please!
great video man, keep going. plz can make a video about tabata workout with the upper body only !!! I’ve sprained my ankle
Brad ur so inspiring, I hope one day to be in ur shoes!
>levering in the squat cage
@Popeye147 love muscle ups. What a rush you get once you hit your first one. I know you can do it.
@Teremaravillosa I worked at it for 5 mins before my workouts and about 20 mins on my off days. You can do it!
Do you practice it every day??? Or how many times a week??? You are example to follow! Please answer me. I want to try it!!
What is your 30 day short-term fitness/nutrition goal?