What is a front lever
Which muscles are engaged during the front lever?
What makes the front lever challenging?
Front lever - strength requirement
Okay, so now you know that executing a front lever requires an extreme amount of strength. But how much strength is considered “a lot”?
Given that it’s a pull exercise, with the most challenging part relying on your back muscles, it’s interesting to compare the strength from the perspective of weighted pull-ups.
The weighted pull-up is easily scalable and, therefore, the ideal exercise to gauge the necessary strength for other movements.
According to ‘Overcoming Gravity,’ the strength required for a full front lever is equivalent to a weighted pull-up with approximately 80 to 90% of your body weight.
It’s crucial to establish a strong foundation in weighted pull-ups before delving into the initial front lever progressions.
Set a goal to perform at least 5 pull-ups with an additional weight equal to 50% of your body weight.
This means that if you weigh 80kg, your aim is to perform 5 pull-ups with 40kg added weight.
If you haven’t achieved this yet, read this blog first on how to start training (weighted) pull-ups.
Frontlever - technique
front lever trainining
To learn a full front lever, it’s important to incorporate regressions/progressions.
Progressions and regressions are easier and more challenging variations of the same exercise.
These are necessary to apply progressive overload since, unlike standard fitness exercises (e.g., squats), you can’t increase the difficulty of your exercise with extra weight every session.
By training front lever progressions, your body gradually adapts to the exercise. Think of them as intermediate steps toward your ultimate goal.
tucked front lever
advanced tucked front lever
straddle front lever
Full front lever
With the 4 progressions depicted above, you can make significant progress. However, if you crave more variety, there are many additional progressions available.
For instance, you can replace the straddle with a one-leg variation, and there are numerous progressions between these 4 as well.