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abelson · Joined: 26 Dec 2005 Posts: 113

How does one train the front lever past a sticking point? Currently I can place both knees up till they touch the bar. I then try to extend the knees beyond the bar till my legs are straight. I lose control as soon as my legs straighten. Obviously I dont have enough strength yet so what if I keep one knee bent and touching the bar while the other leg extends to a straight position? In other words a one leg front lever. I could do this move with alternating legs after a pull up. Would this be a good way to get the necessary strength? Any advice would be great. -Marc-

TipGuy · Posted: Sun Jun 13, 2010 11:14 am Post subject:

Work through a gradient of body extension at level. Start in a tucked front lever, then flat back tuck, then straddle, then legs together. This way you can gradually increase the load and work up to your front lever.
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Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

You must increase the angle of your hips/knees or how far you extend your tuck from your body SLOWLY over the course of weeks.

Even a few inches can dramatically change the difficulty.

You can train through sticking points by training the full ROM in negative/eccentric fashion. Anything less than a 4s negative is not worth training IMO and necessitates that you make the progression a little less difficult/more easy so you can train a negative between 5-15 seconds.

Of course training full ROM movements with holds at certain angles (top/middle/bottom) is an excellent tool for many movements.

Valentin · Joined: 27 Jan 2007 Posts: 10 Location: New Zealand

I had the same problem, and i did progress from tucked, to adv tucked, straddle front lever holds, but i got stuck where i was not improving.
What actually really helped was doing some cross training work for the front lever, such as rock climbing the 60deg wall.

What i took from this is that it helps A LOT!, when you get to a sticky point to add a specific form of exercises similar to the front levers into the mix to help break through. I have always struggled with the front lever so this is what really helped.

Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

Do you think it was merely a lack of pull strength or core strength at that time?

Working crosses would seem to improve the pull strength but not really improve core strength.

You can do straight arm body levers right? I used to be able pull it off straight armed but can only do it bent arm. And yep, my FL is gone nowadays and has been for some time. (then again, being weaker and out of shape hasn't helped any either).