hi kale

@@derekxiaoEvanescentBliss hello derek

That’s true. The heavier you are, the harder it may be, based on some survey data. More weight in your lower extremities seem to be the reason.

I've tried it but I couldn't feel the same muscles activate. I use a lot more upper trap than lat when doing upside down deadlift. While front lever is mostly lat activation. I think the video explains well why he didn't like doing upside deadlifts

Let’s go!!! Next vid: “I tried Sofya Yokoyama’s training routine. Here’s how it went”

@@bossclimbs YESS!

Hi Leescrew, thanks for the comment. A big reason why I made this tutorial is because I was so tired of big youtube names making bad front lever “tutorial” videos just so they can get another video out or get more views. I trained the front lever exactly how I listed in the progression in the video. I recorded myself at the beginning of each session. Some days, it would be every 2 days. Sometimes I’d get really sore or would be really busy with school so I wouldnt touch it for a week. Probably twice a week is a good schedule because it is quit a demanding move and i would get sore like no tomorrow after training it. I climb around V5-V6 as my limit at the moment!

Hmm that's a tough one. The bar I used was actually very cheap/bootleg; just 3 screw eyes and a metal bar but it gets the job done. If you have the space to build one, I recommend you do so, but it is not totally necessary. Sometimes I do the front lever under a bunkbed, so I'm not fully hanging either. The feeling isn't much different at all. I think it's more of a mental thing to get over. Once you realize, it's not much different than the fully hanging version, it shouldn't bother you too much. On the dip station, you can start hanging with feet on the ground extending as far out as tolerated. Again, it shouldn't be too much different than hanging with no feet on the ground. Do the scapular pullup, then pull down into the various front lever progression variations! It’d be hard to lift into the front lever at first, but you’ll build up the strength by overloading the muscles needed to do the move. Thats why I recommend attempting two straight leg version asap. Or maybe you can start from a sit or sloppy/clean L-sit on the dip bar, do the scapular pullup, then pull down. It's more difficult/advanced but if you practice it consistently, you can probably get really strong really fast. Hope this helps!

@@bossclimbs thanks!, i did try to do the double leg full front lever on the dip station last night, i fell suddenly once my legs were lengthening, 😭, which means i dont have enough strength yet, quite difficult cause the dip bar is not that stable. But u suggest to just keep doing the “full front lever” so i can just build the strength to actually do one?

Oh, I see. That does seem really hard considering you have very little space to hang. I found the exercise at 12:17-12:30 to be really helpful to build strength for the full front lever, but it requires a taller bar. I imagine that the best exercise you can do for now would be doing the straddle (14:03-14:12) or one leg front lever. Some days, I enjoy just doing the one leg and try to hold as long as i can. I occasionally switch the leg i put straight for the one leg just to balance things out. Practicing straddle/oneleg for about a month should increase your strength considerably

@@bossclimbs I cant horizontal doing it like on 12:17 . I fall fast. Any suggestions?

I refined my front lever while not being able to do pull ups for months due to tendon elbow injury, a couple of things really help using bands. Band feet to bar and go above normal front lever and do negatives and also a band around waist to hands on bar and hold lever as long as possible will give good form.

Around V3 or V4

The dates listed in the progression were literally the only days I trained it due to my busy schedule. Not everyday. A little rest goes a long way.

can you do front lever???

yeah i agree, i think should dynamic exercises should have been added

I 100% agree with you. people now tend to claim they achieve full front lever with piking form or slightly bent arms lol. this video advises to not engage the core and to relax the legs. what kind of joke is this lol the guy prolly needs to understand what hollow body is!

Lol why you hating

lol nowadays criticizing equals to hating

Hey PlanB, thank you for your helpful comment and thoughts. I am pretty new to calisthenics and originally learned the front lever just because it's a popular movement trained by rock climbers. There is much for me to learn, and many of your opinions are correct. Although I am not an experienced calisthenic athlete, I originally wanted to make the video anyways to share the ideas i found helpful; otherwise I would forget years later and not best teach it from the point of view as a beginner. Analogy is: while many university professors are very recognized, some of their teaching method are questionable. If I were to remake this tutorial, there are things I would change, such as adding the "full body tension" detail you mention as I found through the last year that engagement of lower back can be important to prevent injury and add stability. The idea I wanted to get across is that although ab is used, focusing on abs can distract those who can't front lever yet as straight-pull down movement with the back muscles is the main thing here that many dont realize at first glance. Once basic form is learned, adding more core engagement as necessary IS helpful to correct form. At 8:54, the main idea here IS to show my incorrect form. I wanted to learn the front lever fast, which meant I needed to practice high-yield exercises that would allow me to gain strength fast and eliminate low-yield exercises. This is why I didn't like Heria's excercise too much because I would pretty much need to dedicate a lot of time to learning the movement of his "upside-down deadlift" as a prerequisite, which...in the rock climbing world is not seen too often, if at all. 9:46 - I think it doesn't hurt to try out front lever with two legs at this point. It gives you opportunity to try it out, and I never felt like I was risking getting injured by doing this. If your body can't handle it, it simply won't hold. important thing is to be warm to prevent injury. 10:25 - Your opinion is true and I agreed in the video :) (I didn't recommended it). the ice cream maker is too complex of a movement if you can't front lever. 12:46 - Not a lame excuse, my main discipline is rock climbing and after a while I just wanted to focus on getting better at rock climbing. As a student doctor, working, and climbing, you can imagine how time can be scarce. 13:13 - I should have specified that the one leg front lever was part of my warmup. I warm up with increasing intensity and doing reps on the one leg is warmup before attempting two leg front lever. 13:20 - I actually found your comment helpful and will pay more attention to the swing when learning other movements. I wouldn't say that I have "zero control"; I think that's exaggerating, but the control is obviously not good. I also forgot to mention, the bar i learned the front lever on actually spins a because it is held by screw eyes so I will find better places to film for future videos. Overall, it was a pleasure to hear your comment and opinions! It will help me make better videos in the future. Cheers.

I think this video is great for people who want to achieve a protracted FL in like 6 months or so. Osvaldo’s exercises are meant to develop good scapular position. Even though you got “it” in 2.5 months, your training method was not necessarily correct or effective. if you look at your full FL holds the angle between your arms and body is very large (75+ degrees) due to a downward angled upper body with your long arms. This is comparable to like, a proper form advanced tuck or one leg for most people. That being said, not a big deal for you since it’s not your main goal, but when you make a video like this it causes people ignore these important issues (scapular position) and understand that arm length greatly influences front lever difficulty