Getting THE Perfect Front Lever (Calisthenics)

Рет қаралды 13,486

4 ай бұрын

1. build prerequsities
2. make specificity smooth
my (new) Instagram: sasa.venos
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Пікірлер: 109

@josephlqg7612 4 ай бұрын

man, always love the proper scientific terms being addressed. Thanks, cheers!!!

@SasaVenos 4 ай бұрын

Haha, well you know that i like to sound smart 🤓, thank you

@josephlqg7612 4 ай бұрын

🤓😌

@keinleben1758 3 ай бұрын

probably the most realistic guide out there ... working on progressions means nothing when you dont have the base pulling strenght

@SasaVenos 2 ай бұрын

Appreciated bro

@leochen3322 4 ай бұрын

Just got this recommended, really good advice! Some of these advice does many actually charge for.

@abdelathiemadel1334 4 ай бұрын

The only one who make videos that are very logical & beneficial about this sport. I got a lot of useful information from you. Keep going , thanks

@user-gf1zz3gf3o 4 ай бұрын

Thanks for your work! I really appreciate it ❤

@SuNK1nG5 4 ай бұрын

Just watched and liked all of your videos. you are my idol bro

@SasaVenos 4 ай бұрын

Made my day bro haha, appreactied 🤝

@abhigaming42 4 ай бұрын

Man you are insane you deserve more subscribers.

@vibesxyt7368 4 ай бұрын

Thanks man for hearing me !! Make a detailed video on Bands Progression of Front Lever !

@locthanhnguyen2701 24 күн бұрын

thank you very much for the tutorial bro❤

@user-nr1vu9bk6p 4 ай бұрын

Keep going bro you are the best ❤❤❤

@emiilio_s 4 ай бұрын

Some useful info, as always 💪🏼

@SasaVenos 4 ай бұрын

Thank you my man 🤝

@andreslucas4044 3 ай бұрын

The no bullshit guide to FL.

@SasaVenos 3 ай бұрын

Thanks man

@rumbazumba3189 4 ай бұрын

Too much anterior pelvic tilt looks bad same with too much planche tilt, the middle ground where your body is completely straight looks best in my opinion.

@SasaVenos 4 ай бұрын

Thanks for your opinion. I was always keen towards slight "bridge" shape, looks very powerful imo

@nrii256 4 ай бұрын

Thanks you for your advice !

@SasaVenos 4 ай бұрын

You're welcome bro

@vadimsarthannel4565 4 ай бұрын

Super useful, thanks!

@SasaVenos 4 ай бұрын

Im glad bro!

@qqaroy 3 ай бұрын

Thanks alot sir.

@dimitarvelkov9601 4 ай бұрын

And this is the video to end all front lever videos...

@SasaVenos 4 ай бұрын

I'll make some more.. 🤣

@Pierry56 4 ай бұрын

Muito bom, te acompanhado aqui do Brasil🇧🇷

@hw_pranay 4 ай бұрын

Goat 🐐

@vojtechhavrda8538 4 ай бұрын

Thanks for your videos they help a lot💪 Can you please make a video about emom and grease the groove and describe it and how to adapt them to static training?🙏

@SasaVenos 4 ай бұрын

Thanks man, sure, i'll think about it

@Nickson23 4 ай бұрын

iron cross tutorial?

@GD_PJ27 2 ай бұрын

I've been working on my Retraction i feel so uncomfortable when searc for proper form.. then i saw this and said "Retration isn't a must" if you want a perfect front lever

@badrjafar7959 4 ай бұрын

Bro regarding planche I have 2 questions, 1. What's the best exercises to strengthen my bicep tendons? 2. How can I periodize it like intensity, frequency and volume? Thanks.

@lukasgrundler9271 3 ай бұрын

in my opinion the anterior pelvic tilt isn't correct as it tends to break the line. Like you mention this is probably a matter of personal preference. At the beginning i learned it with anterior pelvic tilt, hyperextending my back. Took me some time to correct it towards a neutral pelvis as this was way harder for me. Great general advice and good tutorial overall (:

@SasaVenos 3 ай бұрын

Thanks for the comment, i appreciate the opinion

@Qast2K 4 ай бұрын

Do you still recommend that exercises where you go from inverted hang and do a half rom pull with the full lever?

@BMXlacrosseboy 4 ай бұрын

Bro did you delete a video where you talked about unlocking skills through indirect training? I was looking for it and couldn’t find it. I remember u said supinated backlever and handstand push-ups will give you planche, and other cool concepts I liked that video lol

@juanpabloireguihoyos733 28 күн бұрын

I do not understand the "neutral scapula". I always thought the base for FL was the scapular retraction and I grinded that gesture til I got around 8 to 10 sec in the FL. Could you expand more on that please? :)

@GPAsta1k 4 ай бұрын

I really love your videos for real can you do the same video but for planche pls

@SasaVenos 4 ай бұрын

Nice idea, thanks!

@burkanfpv4904 4 ай бұрын

Tips for front lever pullups?

@playdexter9843 4 ай бұрын

being strong it’s important to an extent because it doesn’t matter how strong you are in dips or pull ups it doesn’t mean you will be strong in planche it helps but to have good strength in planche you need to do the planche because this thing call “specificity” but overall it helps being strong, but planche strength is more complex i think , good form you get it training, it because as a perfect form planche doesn’t translate to 300 pound dips; 300 hundred pound dips don’t translate into perfect form planche or maltese What do you think about this correct or false sasa venos?

@Tipsdips04 4 ай бұрын

💪🏻🙌🏻

@dusk7642 4 ай бұрын

bro i wish there was a way to get planche for free, just like frontlever

@11.phamvanhau40 4 ай бұрын

hefesto tutorial please!!!

@mikhailmuller1984 4 ай бұрын

Same for planche pls

@wallesdrop3026 4 ай бұрын

you once said that it is recommend to get 2x bodyweight pull up for one rep. but now you are saying that it is enough to be able to do 1,5 x. bodyweight for a few reps (wich is much easier). pls reply. btw I can do +70% bodyweight pull up for one rep but not even halflay FL for a second. im only close to halflay but full feels impossible

@stahos1869 4 ай бұрын

Why anterior pelvic tilt and not neutral?

@chebbi_sw 3 ай бұрын

u must retract bro, not necessarily 100% retraction, but it is needed especially in higher strength movements, no neutral . u may see some elite pullers not retract, its wrong yet at least they have a perfect form in all other areas like iliesse, most of em do retra tho, it helps alot in perfect form too. great vid tho keep it up !!

@SasaVenos 3 ай бұрын

Thanks for your opinion. Scaupla is more neutral than retracted, obviously its not protracted. Full retraction (how i did it in the video) is what im talking about

@avirupsamanta2002 4 ай бұрын

quality

@user-ed5tf3dq1i 4 ай бұрын

Hey, thanks for the video I had a question about the retraction part I used to do neutral front lever and recently I started to focus a lot more on retraction and indeed get injured on my scapula as you describes😅 but I was starting doing it to work toward Victorian where people seem to be a lot more retracted and I thought it was natural progression especially it really improved my dragon press and victorian skills So what's in your mind the way to go for Victorian?

@SasaVenos 4 ай бұрын

Position is neutral but action is retraction (you have to resist going into protraction). I wouldnt do what you did, i would work on front lever touch, victorian progressions, and rear delts accessories with no real focus on retraction

@user-ed5tf3dq1i 4 ай бұрын

Okay great thanks a lot, for now it's recovery... but after I'll go for that, keep doing your great content 💪

@MatthiassGarcia 27 күн бұрын

How did you achieve touch fl?

@e99q 4 ай бұрын

amazing info, can we see FL pull up Tutorial?

@SasaVenos 4 ай бұрын

Possibly, thank you!

@Koroar 3 ай бұрын

Great video! Man I dunno what my problem is. I'm 190cm and about 89kg. I've been working hard on pull-ups for years and my weighted max is +70kg for 5 reps. I can do a 5 second straddle front lever but full still feels impossible. It's a weird technique to learn, some people say it should feel like a straight arm press (to your hips) while others say to pull back and down like you're retracting (without actually moving the scapula). Hopefully I'll get it someday.

@SasaVenos 3 ай бұрын

Work specifically on your front lever, your pullups are STRONG. you wont benefit much for the FL by increasing your pullup strenght probably. Its not the same for taller people

@Xzskarf 29 күн бұрын

Work the front lever everyday ! Choose wisely your volume and intensity to not overtrain and be exhausted but train your front lever every single day. You'll get a massive boost of progress like that. Work on every aspect of the front lever Static with straight arms Dynamic with straight arms Dynamic with bend arms Play with leverages for me it was half lay, half lay straddle, weighted advanced tuck, adv tuck Do front lever raises Front lever presses Negatives front lever Don't hesitate to work on a small range of motion towards the end of your set The idea is to completely exhauste yourself at the end of each set. 5min rest each set It's very important You need to be fresh I'm 187cm 90kg It took me 3 years to get the front lever

@Sam-vt3ed 4 ай бұрын

Hey sasa, great video. I can do 5 reps weighted pullup + 90lbs @ 145lbs but I still can't front lever. Do you recommend I keep training the weighted pull up or front lever specific exercises?

@alexm3046 4 ай бұрын

What is your height? I think the taller you are, more strength is needed to compensate for leverage

@Sam-vt3ed 4 ай бұрын

@@alexm3046 I'm like 5' 10'' so that definitely is a factor

@statichold6872 4 ай бұрын

@Sam-vt3ed Sounds like you are plenty strong enough for front lever specific exercises. Your body probably needs more time in horizontal pulling motions. FL raises and dragon flags.

@alexm3046 4 ай бұрын

@@Sam-vt3ed I have similar stats as you in terms of pull up to weight ratio, and I'm 5'9 and not quite there yet. But we will get it for sure , just gotta be patient :)

@shawnwong3178 3 ай бұрын

for the anterior pelvic tilt, are the abs and glutes activated? or only lower back

@SasaVenos 3 ай бұрын

They are, nothing to be concerned about tho

@sehrniedrich9383 4 ай бұрын

how do u feel about going to or very close to failure on most sets when it comes to the hypertrophy work?

@SasaVenos 4 ай бұрын

Being close to failure is Important for hypertrophy. Going to failure (genuine failure) always just (might be just psychological) makes me trash regardless of the rep range

@jamesstramer5186 4 ай бұрын

Hey, Can you please do a tutorial on pistol squats as well?

@SasaVenos 4 ай бұрын

No 😂, sorry bro

@joakimdam9723 4 ай бұрын

Lmao @@SasaVenos

@jamesstramer5186 4 ай бұрын

No problem @@SasaVenos

@barBarrios 4 ай бұрын

Could you make a video to become even better in the fl I can do 17 clean pull ups, fl hold 10 sec pr and a few sec one leg touch but I wanna become even better by achieving touch flpu and more clean presses

@SasaVenos 4 ай бұрын

Sounds like a nice idea

@pandapower6009 4 ай бұрын

Why do rpe so low for weighted pull ups? I think you need to do the max and no leave reps in the tank

@SasaVenos 4 ай бұрын

RPE 10 training is more stimulative than RPE 7-9. However, by the time you recover from RPE 10 training, you could have easily accumulated more "gains" by higher frequency of RPE 7-9 (in most cases). Also, RPE 10 training all the time has high risk of injury and will just beat you up like crazy, not sustainable

@pandaboy6069 4 ай бұрын

Do you think that 8-10 reps in weighted pull ups is also good to increase the weight in pull ups?

@pandaboy6069 4 ай бұрын

because I am debating if to do 8-10 reps or 3-5 reps, which one do you think is better for increase the weight?

@SasaVenos 4 ай бұрын

Specificity. You will get stronger as long as you apply progressive overload. Could be 3-5 reps, could be 8-10. 3-5 is more specific and therefore better because it allows you to lift heavier loads -> training your ability to pull the most weight. 8-10 doesnt do that, it makes you stronger by building muscle usually. I hope this answers your question

@pandaboy6069 4 ай бұрын

@@SasaVenos thank you, btw I love your channel it is helping me so much with my calisthenics progress

@pandaboy6069 4 ай бұрын

@SasaVenos there is also a few calisthenics athletes like Ian Barsagle that think is better to do 8-10 reps for increase the weight, what do you think about it?

@ahmedsharaway3633 4 ай бұрын

you sound a bit like Dominik Sky your word choice and delivery

@karolismeilunas8581 4 ай бұрын

Sasha what about negative weighted pullups ? For example i weigh 100 kg. And i can do 1 rep with 40 kg. However currently im training 50-60 kg negatie pullups 3×3. 2 times a week. What are your thoughts on that?

@SasaVenos 4 ай бұрын

I think that those loads are nuts. I can imagine its highly stimulative.. but SFR is probably not worth it in the long run my man

@karolismeilunas8581 4 ай бұрын

Thank you my friend i ll take that advise and work gradualy towards heavyier weight. (Y)

@nqkavgamer9738 4 ай бұрын

Anterior pelvic tilt makes front easier for me i kind of lock in the move. Like maltese with retraction

@SasaVenos 4 ай бұрын

I get what you mean, i can agree but its mostly due to constant practice and adaptation

@jacob-df7sf 4 ай бұрын

Maltese with retraction? 💀

@nqkavgamer9738 4 ай бұрын

Its more like lack of protraction shoulder blades sticking up . Its almost wide back lever

@nqkavgamer9738 4 ай бұрын

You can see it in competitions when they get tired

@jacob-df7sf 4 ай бұрын

@@nqkavgamer9738 yea I know that, I thought u meant like retracting on purpose

@edinhamza9807 4 ай бұрын

What about 4×8(20kg) and 2×8(10kg) 2 times a week?

@SasaVenos 4 ай бұрын

If you prefer, its fine. Training in 3-6 would likely train your ability to pull heavier weights (strenght) a little more trough

@EMANUEL-vt8ok 4 ай бұрын

3:04 Funny because I weight 70kg and I can do like 5 reps of 40kg chin ups and I strugle a lot with front. I am probably at the worst part of the journey to unlock front lever beetwen full front and halflay xd

@SasaVenos 4 ай бұрын

Yeah doesnt always work, i also needed extra practice 🤝