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.
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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.