THE best FL tutorial. The steps before the tuck FL are what's missing iin every other tutorial I've watched. GMB breaking it down beautifully again. Cheers for the knowledge.
@gmbfit8 жыл бұрын
+MrWhite2277 Glad you like it!
@aenaiixxx87998 жыл бұрын
+GMB Fitness have any tips on holding full front lever ???
@gmbfit8 жыл бұрын
Josh Bethea did you read the article?
@VelhaGuardaTricolor4 жыл бұрын
You should take a look at the Osvaldo Lugones tutorial. This one is really good, but Lugones takes to a whole new level.
@michaelwalle1969 жыл бұрын
This is easily the most comprehensive front lever tutorial I've been able to find. Anyone checking out bodyweight training should follow GMB Fitness. Thank you for posting these great videos!
@gmbfit9 жыл бұрын
Michael Walle Thanks, Michael! I really hope it helps - keep me posted.
@michaelwalle1969 жыл бұрын
GMB Fitness Thanks for the reply, and I definitely will!
@fredericbarbe10 жыл бұрын
You guys rock at deconstruction! This is by far the biggest challenge when it comes to teach bodyweight work, and from what I have seen, you are second to none. You basically double the learning steps of any other method around and your philosophy is based on developing skills instead of muscles. I'm a big fan and I will keep on sharing your material!
@gurney0007 жыл бұрын
This is very helpful because this goes through each progression step by step and actually shows you how to do a tucked lever instead of just telling you to do it.
@jeanmendez7188 жыл бұрын
insane the step by step. iv played with single leg lever but to hear it in instruction reallllyy clears my stratigy by miles. thanks so much. cant wait for the next attempt!!!!
@gmbfit8 жыл бұрын
+Jean Mendez Keep me posted!
@zildpais9 жыл бұрын
I am a TOTAL NEWBIE to this, and I have been scouring youtube for instruction and/or advice. I think I have found what I have been looking for!! Thank you very much for the posts!! (great response to the 'stopped watching' comment, that was hilarious!).
@gmbfit9 жыл бұрын
zildpais Thanks! Good luck, and let me know if you have any questions.
@Teramydog Жыл бұрын
best cali teacher on youtube
@CalisthenicsA310 жыл бұрын
Nice job to introduce scapula depression+retraction work for front lever training. I will utilize your tips when working on mine (I'll try to put regular updates of the progress on yt) and it will be fun since I am 189cm :)
@walterlevy592410 жыл бұрын
Thanks, best tutorial I have seen on front lever. Working for a few months on this move now, mostly on the bar. Can do one-legged or can opener as you call it. And did also not know the basic scapula work when I started.
@cgmarlin10 жыл бұрын
Ok, that was by far the best front lever tutorial that I have seen. Thanks a lot guys!!
@stevena87199 жыл бұрын
It's comforting and validating to see that my intuition had me doing the first two segments of the progression prior to instruction. Thank you for the video I was unsure where to go from my current position.
@gmbfit9 жыл бұрын
Steven Andrikopoulos Great! Keep me posted if you need any help.
@tbn226 жыл бұрын
Most correct and complete front lever tutorial.
@AlPag918 жыл бұрын
Hey, you're great! Best tutorials on KZbin. Clear, simple and detailed explanations.
@gmbfit7 жыл бұрын
Thanks for the kind words!
@kidberetta8 жыл бұрын
DUDE, you are spot on great video, 5:57 - 6:13 I couldn't have said it better myself, Thanks so much AWESOME
@PaulSmith-qs1es2 жыл бұрын
Thank you so much. I could not figure out how to get into the front tuck, and now I did it the first time.
@gmbfit2 жыл бұрын
Great! Keep working at it :)
@robertburtchell682410 жыл бұрын
Love your tutorials. I just started rings one monday and looking forward to getting to this one day
@rktobi78285 жыл бұрын
How has your progress been??
@mikeoxlong22443 жыл бұрын
Hmmmm?
@lukasg90313 жыл бұрын
Update?
@havefunandbikestuff3 жыл бұрын
Best FL tutorial 👌
@NielsTraining10 жыл бұрын
Really nice tutorial! A lot of great stuff in there with good explanations! It is true that when beginning front lever work thinking of retracting and depressing the scaps is a good cue. However as you progress to the full front lever you will find that you cannot maintain full scap retraction. It eliminates your lats from the movement. Neutral or slightly protracted provides the best leverage for front lever work. Just a minor input to a otherwise very nice tutorial! Kind egards Niels
@DreamOnBaby8 жыл бұрын
Nice tutorial, very good progression. Thanks.
@russellbray45943 жыл бұрын
Brilliant Ryan, this is exactly what I need.
@gmbfit3 жыл бұрын
Glad to help :)
@russellbray45943 жыл бұрын
@@gmbfit I’m 64, but reckon that I’ll be able to get the hang of the front lever.
@eruston Жыл бұрын
Great video, liked and subbed
@V3lt0S10 жыл бұрын
this definitely deserves much more views!! thank you very much!
@powerof99157 жыл бұрын
Ryan. I am still working on the front lever. This is the BEST video on it! How's your ankle?
@gmbfit7 жыл бұрын
Hey Todd, glad you liked the video and found it helpful. Ryan's ankle is doing pretty darn well! Check it out: instagram.com/p/BO89_c3gNOl/?taken-by=ryhurst
@syberk1d10 жыл бұрын
Ryan your a god send. Exellent tutorial. Thank you once again
@florentinosanchez39694 жыл бұрын
Nice video man!!!
@Tarabulus8 жыл бұрын
Awesome video, thanks a bunch. I'm 6'3 with about 10kg too much, so progression is rather slow for now, but I'm loving every minute of training for the front lever, even if it's going to take me years :)
@gmbfit8 жыл бұрын
+Tarabulus That is an awesome attitude!! Keep up the good work!
@kamiloski9710 жыл бұрын
Best tutorial on front lever !!!
@Dexter97418 жыл бұрын
Great tutorial for the Front Lever! Thank you, Ryan!
@gmbfit8 жыл бұрын
+Dexter9741 Keep us posted on how it works for you!
@practicestudio20198 жыл бұрын
Very helpful!! Thank you!
@TomaszAVT7 жыл бұрын
thank you for mentioning the scapular retraction thing.
@gmbfit7 жыл бұрын
The pulling prep is pretty important when you are working on the Front Lever ;)
@hosamorfali344410 жыл бұрын
Omg its nicholas cage
@echobonx41185 жыл бұрын
Yeah he's hot and hadsome daddy. Such a good looking coach 😄
@AArmstrongC4 жыл бұрын
He looks like the lost chill brother of Walking Dead's Negan
@LarsRyeJeppesen7 жыл бұрын
Amazing tutorial. The best
@juanhowardwongfaber44106 жыл бұрын
Very Good tutorial .Thanks .
@OxygenGenesis5 жыл бұрын
Thank you for this useful video!
@imtpow90106 жыл бұрын
it seems a bit boring at first, but this is easily one of the most useful vid I've seen recently. Thx for the good work.
@gmbfit6 жыл бұрын
Yeah, we should hire some clowns or something ;) Glad you found it helpful.
@lionelmessiy33608 жыл бұрын
omg glad i found this vid cuz almost all of the other FL tutorials dont mention whats before the front tuck
@gmbfit8 жыл бұрын
+Lionel messiy Glad to help!
@lionelmessiy33608 жыл бұрын
+GMB Fitness btw.is it possible to learn the front lever before the muscle up?
@gmbfit8 жыл бұрын
Lionel messiy Sure. They're different skills.
@lionelmessiy33608 жыл бұрын
+GMB Fitness how long did it take you to be able to do the front lever?
@gmbfit8 жыл бұрын
It took time and practice. Everyone is different!
@bogustew10 жыл бұрын
Super helpful, thank you!
@GForce42 жыл бұрын
This is a great video on showing the steps of the progressions but i have no idea how i should train the next steps. How may pullups? How many sets? What to do when i met the requirements of my current level but can't attempt the next one etc. Ive started my training and would love the extra help. Thanks
@gmbfit2 жыл бұрын
I'd suggest clicking the link in the description that tell you how to practice it.
@MarkBennettGuitar10 жыл бұрын
Another great tutorial......!
@TomaszAVT7 жыл бұрын
great tutorial!
@ExzessivesFeiern8 жыл бұрын
Best tutorial I've seen :)
@gmbfit8 жыл бұрын
+Michael Stocker Thank you so glad you enjoyed it!
@swlucas5 жыл бұрын
Great tutorial! Thank you. I'm curious, I think you used a regular grip. Any use or value to a false grip when doing front levers?
@gmbfit5 жыл бұрын
Holding the front lever with false grip is taxing on the forearms and elbows. It makes it easier to transition above the rings, but it depends on what your goal is.
@PaulSmith-qs1es2 жыл бұрын
So, I made up an exercise that I think helps between the open tuck front lever and the one leg front lever. I have been lowering into the open tuck front lever and then putting one leg out, bringing it back and then putting the other leg out like I'm bicycling.
@gmbfit2 жыл бұрын
Yup, it's a good one if you keep the leg movements slow and controlled.
@LarsRyeJeppesen7 жыл бұрын
Thank you.. amazing
@SachaGreif6 жыл бұрын
Great video!
@gmbfit6 жыл бұрын
Thanks man!
@YouMoustard4 жыл бұрын
I got it , Work firstil on the negative part of the tuck front lever until you get the strenght to rise it up !!
@antonlindberg711710 жыл бұрын
Question 1: In pulling prep (1:35), when "pulling together", should they be so pulled that you can hold a pencil between the shoulder blades? Question 2: Do you have any suggestions for lower back exercises I can practice? I am confident that mine is too weak to progress further than step three without some basic strength. :) - Anton
@gmbfit10 жыл бұрын
Anton Lindberg You might not be able to get them that close, but that's the image - together (back) and down. To build your back strength, you can work on hollow back holds, aka lying back extension. We don't have a good video of it yet, but I'm sure you can find one on YT.
@tomakram8728 жыл бұрын
your videos are so on point :)
@gmbfit8 жыл бұрын
+Mohammed akram Thanks and thanks for watching!
@Izaharry10 жыл бұрын
Could you please make such a detailed version for the back lever, because especially on rings with inverted palms (for maximum biceps "usage") it hurts the elbows too much (even when specifically flexing the biceps to prevent the weight falling too much on the joint) , and I would definitely spend a couple of weeks on such preparational techniques just so I can get my biceps and elbows ready. P.S.- On the core side of things, I've seen many perfect dragon flag "practitioners" explain that they need to balance the ab training with some lower back training to prevent injuries, what are your thoughts on that, ( Core training gainage CTS dragon flag par christophe carrio ) if you agree can you offer a substitute for the back excercies as I, and many others do not have a bench at home ( I use the floor for the dragon flags, and I also have rings ) Thanks in advance =))
@fujinjr9 жыл бұрын
8:14 Ryan what's your idea of "solid" for: - open tuck - straddle - one leg ...in order to move to the next progression? How many seconds?
@gmbfit9 жыл бұрын
Fujin Jr solid is holding with pretty form. It is really based off form and the ability to hold it. Each person is different but a nice baseline is working up to 20 seconds. But again remember it is based off how you feel.
@solochregn10 жыл бұрын
awesome stuff. question, can hold a flat tuck for 30s and a 1 leg for about 15 sec good form. But as soon as i do straddle i can hold for a 1 sec good and maybe 5 sec sloppy with piked hips. What am I lacking here?? been working on the front lever for about a year now. sloooow progress indeed. grateful for any pointers. great channel!
5 күн бұрын
How long it will take to get through all of the levels
@gmbfit5 күн бұрын
As long as it takes. Seriously tho, really depends on your starting point, how much you work out, etc.
@brendancahill118710 жыл бұрын
Hey! Where'd you get those nice hand balancing canes in the background??
@omarelboushy24547 жыл бұрын
very helpful, I'm a 15y old body builder but I'm thinking of doing both whats your take?
@gmbfit7 жыл бұрын
Hey Omar! I think it is great to mix your training modalities. Strength training does take time and patience. Remember to take your time and to listen to your body. Most importantly have fun :)
@xiangyu32827 жыл бұрын
Hello, I'm wondering whether front lever on ring could be performed with neutral hand position. Will neutral hand position require more back/shoulder stress and put less stress on elbow comparing with overhand grip?
@gmbfit7 жыл бұрын
You certainly can perform the front lever with a neutral grip on the rings. Both positions will put equal stress on the elbow and require you to use the lats. Keeping the hands with the palms facing forward allows you to pull down harder into the rings which in the long run can help with the development of the front lever.
@MorreDj8 жыл бұрын
good video thanks, i have one quetion: in the advanced tuck front lever why don t you extend lombars?
@gmbfit8 жыл бұрын
+Morre Dj think of it more as a lengthening of the tuck. You really want to keep your hollow body position while in the Front lever. If you tuck the lumbar you will be below parallel. Hope that makes sense!
@Jay-qs2mb3 жыл бұрын
Hi GMB. Which muscles do I contract to get knees up or is it done by kicking up?
@gmbfit3 жыл бұрын
Just lift your knees. If you're trying to do that by contracting specific muscles, you need serious remedial work. Seriously, just lift your knees.
@timhanlon72498 жыл бұрын
How would I go about incorporating front lever training into my regular rings/gymnastics training without overloading?
@gmbfit8 жыл бұрын
+Tim Hanlon Click the link the video description - it's all there.
@Jay-qs2mb3 жыл бұрын
Are the shoulders kept pulled and down the entire set or only as you do each rep?
@gmbfit3 жыл бұрын
You can relax a bit between reps. It takes a ton of endurance to keep that locked in for a full set.
@hklifevideos57528 жыл бұрын
How will we do it if we just had bars (like pull up bars)? Will the knee tuck still work?
@gmbfit8 жыл бұрын
Yes. Yes it will.
@hopingforsnacks45618 жыл бұрын
What are people's opinions on front lever Vs back lever. Should your ability be even in both? Are there more benefits to one?
@gmbfit8 жыл бұрын
They're different exercises. The only equivalence is the names... front levers are much more difficult for almost everyone.
@hopingforsnacks45618 жыл бұрын
+GMB Fitness this I have learned!
@babute2110 жыл бұрын
I can hold advanced front lever with round back (no scapula retraction) for about 25 seconds. When i try to retract my scapula i just fail. Should i keep doing it with rounded back or start all over with retraction?
@gmbfit10 жыл бұрын
You should suck it up and take the ego hit to back up and get strong enough to do it right.
@Faz11078610 жыл бұрын
Hey, quick question; when I perform the knee tuck positions I feel a lot of strain on my shoulders and my back, does this happen or do I need to strengthen them? Thanks.
@gmbfit10 жыл бұрын
Faizan Kazmi Check out the "pulling prep" exercise Ryan shows in our pull-up tutorial. That might help you strengthen the shoulder/scapular position you need to start wtih these.
@mauricioml38719 жыл бұрын
Hi, i have some questions so i was wondering if you can help me. Im i. Good shape, im 1.68mts heigh and weight 70 kg, i run 3km, do about 75 to 90 push ups in 5 sets, 60 or more pullps or chin ups in 5 or 6 sets plus situps, dips and squats, all of this at least 5 times a week. I want to do the L sit, the front lever, the back lever and the planche but i dont seem to find a properly way to train for these exercises; also should i do more pullups and pushups? Ive seen people who do less than me but can do some of the exercises ive told you above. If you can help me to start training with at least 2 of the exercises ive told above, that would be great. Also, nice videos, i just suscribed.
@gmbfit9 жыл бұрын
Mauricio Marroquín López We really can't give programming advice on youtube. Why don't you check out our site gmb.io and sign up!
@monsegomez93659 жыл бұрын
Mauricio Marroquín López You want to progress to each of those exercises. Just like there are specific progression exercises for the front-lever (this video), there are for every other advanced exercise. It can takes years to perfect, but it's a rewarding journey. Look up " progression" on KZbin
@manuel6787 жыл бұрын
is it possible to do the progressions every day? my lats always get sore and need a day of resting, so i do it 3 times a week. but i would love to practice more, if that makes me advance faster... maybe if i reduce to less reps per workout?
@gmbfit7 жыл бұрын
Three times a week is more than enough. Remember the body needs to recovery and if you are not taking the time for that you are more likely to not make the progress you are looking for.
@manuel6787 жыл бұрын
Thank you
@dawzo9 жыл бұрын
Hey Ryan, I haven't yet had the time to install the rings, so I have a question regarding the pulling prep on a bar. I position my palms away from me and then retract the shoulder blades, but am still confused, which direction should my elbows be facing (I can feel things changing in the shoulder as I change from turning the elbows to the sides or in front of me). Thanks.
@gmbfit9 жыл бұрын
They might move, and it'll depend a bit on your shoulder mobility in the beginning. Don't worry too much about that for now, because it'll change with practice. Let the elbows be "natural" and focus on the shoulder action.
@schtefel8 жыл бұрын
+GMB Fitness what do you think about training full FL with rubber bands?
@gmbfit8 жыл бұрын
+YoloFitness I think if it works for you then you can do it. It is actually one of our progressions from gmb.io/r1/
@RenanMeloC8 жыл бұрын
Sometimes, when you do that sort of maniac expression, you look a lot like Nicolas Cage ( 4:58 is the best )
@gmbfit8 жыл бұрын
Thanks man. That is what I was going for.
@RenanMeloC8 жыл бұрын
Hahahahaha great content & video regardless
@somekid38938 жыл бұрын
it's like a cross between ryan reynolds and nick cage
@gmbfit7 жыл бұрын
How flattering of you.
@levi.walton137 жыл бұрын
holy crap the tucked lift i can do but its so difficult! I consider myself fairly strong too..
@gmbfit7 жыл бұрын
Keep working on it :) People are usually surprised by the difficulty of certain skills.
@paulbruce54149 жыл бұрын
This might be a silly question, but here it goes... What's the make of those rings being used in this video? :)
@gmbfit9 жыл бұрын
These are from Rogue Fitness.
@kidberetta8 жыл бұрын
How do I not subscribe after watching this
@gmbfit8 жыл бұрын
+kidberetta :) Cheers! We appreciate it.
@MegaKornez9 жыл бұрын
Hi, why can i do straddle front lever with bent arms, but i can't even do pulling prep with chest pull?
@Hawqwolf8 жыл бұрын
+Kornelijus Gaubas If someone does have this problem, it is probably because weak back, and poor integration of muscles around shoulder blades. Some scapula mobilisation drills, like this pulling prep should help. Front lever with bent arms suck man :v
@sammylane213 жыл бұрын
The very '70's sounding background music between scenes though.
@gmbfit3 жыл бұрын
your'e welcome :)
@zzy36510 жыл бұрын
what is outro song?
@friskedmooo93695 жыл бұрын
I can’t keep my elbows straight , wham can I do ?
@gmbfit5 жыл бұрын
Takes practice and time to build your strength. Check the link in the description for lots of detailed training tips.
@hopingforsnacks45618 жыл бұрын
Turns out I was doing a lot of these progressions by accident just messing around on rings. Good times
@gmbfit8 жыл бұрын
That's good! Play can sometimes lead you in the right direction.
@Neophema3 жыл бұрын
5:18 Yeah, I can't do that at all. Crap core strength, I guess. :(
@gmbfit3 жыл бұрын
Most people can't. Take your time, build up, and keep working.
@Neophema3 жыл бұрын
@@gmbfit Not sure how to build up to it, but I'll try my best. 😊 Thanks for the reply!
@gmbfit3 жыл бұрын
@@Neophema there’s a link in the description that will help
@Neophema3 жыл бұрын
@@gmbfit Oh, ok. Thank you! :)
@danidanro5 жыл бұрын
4:12
@Rafiu3 жыл бұрын
why is Nicholas Cage teaching me this
@gmbfit3 жыл бұрын
Because we offered him a whole lot of coke
@ASR47038 жыл бұрын
@GMBfitness you look like Nicholas Cage
@gmbfit8 жыл бұрын
We're actually the same person. Please buy Con Air 2.
@pappi38 жыл бұрын
looks easy but let me tell you its NOT.
@gmbfit8 жыл бұрын
+Papi Chulo Very true!
@matanabu29 жыл бұрын
3:37 more like BJ Progressions...
@gmbfit9 жыл бұрын
+asd matan You're the expert.
@GeorgeWorkout9 жыл бұрын
+GMB Fitness maaan don't even bother replying to haters. This is my favorite of your videos and my favorite front lever tutorial on youtube!
@barcelone19977 жыл бұрын
discount Nicholas cage.
@gmbfit7 жыл бұрын
If you're light on cash, i think Walmart has Con-Air on dvd for about $8.
@GabrielSanchez-fp5hk9 жыл бұрын
No sets/reps? Stopped watching.
@gmbfit9 жыл бұрын
Gabriel Sanchez Wow. That makes you seem really, really smart.
@syberk1d10 жыл бұрын
Ryan your a god send. Exellent tutorial. Thank you once again