Front Lever Training

[@shinma989]

What a genuine person.

[@TheOfficialOnHands]

You my friend, just inspired me to do more lever training. I did some of it at today's training, but apparently it didn't do it good enough as I want to go back and test your progression tips! Your my hero for today!

[@alkavadlo]

@blackbuilt I'm using a "hook grip" with my thumb on the same side of the bar as my knuckles. Might not look like it, but I am definitely holding on tight!

[@IFuckLikeABeast111]

the muscle up into the front lever back into the muscle up is pretty crazy Al!! Great video!! Short, simple and comprehensive!!!

[@sabonim63]

Great work. Thank you for showing the progressions. I got my first muscle up last week and I tried a lever for the first time yesterday. Your info will assist me greatly.

[@alkavadlo]

@calisthenicsUK The second one. If you think about lifting your legs, you're likely to wind up dropping your hips, which makes for a sloppy looking lever.

[@alkavadlo]

@azxcvbnm74 Happy to help! Thanks for watching!

[@alkavadlo]

@norcalrasta You got it - thanks for watching!

[@hIGH_aND_mIGHTY]

Looks like a badass, works out like a gymnast, and pitches like he in an infomercial. This guy is awesome!

[@maiL1984]

Just tried a simpler version for reps,with my legs tucked into me. This really is a tough move! It finished off my workout pretty well,thanks again Al,and were working out,lol!

[@alkavadlo]

@DerekT21288 Thanks! The front lever is much harder for me too!

[@alkavadlo]

@graveytk Thanks! Hopefully you'll be able to start working on this move one day. Bummer about your elbow.

[@ljkDICKJUSTICE]

i watched this without sound and still managed to interpret everything you said because i always watch your videos!

[@alkavadlo]

@subatomicparticlephy I weigh 160 and I haven't benched in years. I can't hold a full planche yet - still working on it!

[@alkavadlo]

@IRONL00 Thanks, Lou! I'm still a little shaky but I'm getting better.

[@IRONL00]

Your levers are super strong Al, you seem to have every variation down.

[@abraxis20]

It's progression. You start with what you can do and work up. I have been practising front levers since February and have got to the stage where I can hold one leg straight for about 6 seconds. Planches are even harder. I figure that it will take me another year to get them!

[@alkavadlo]

@BAMFzfs Right on - start at the beginning of the progression and be patient.

[@alkavadlo]

@Balzzar Right on - keep practicing!

[@MrFedexboxes]

I'm training for front levers and muscle ups. thanks for the video and the positive attitude.

[@alkavadlo]

@PiedPiper97601 A pull-up bar is the only equipment you need! Have you seen my backyard pull-up bar video?

[@alkavadlo]

@maiL1984 Glad you liked it - I know you were getting antsy for a new one!

[@alkavadlo]

@johnnymutton As long as you guys keep watching them, I'll keep making them!

[@tyciol]

Front lever + muscle up smooth transition for reps is amazing, crazy triceps strength.

[@alkavadlo]

@UltimateHibz Thanks! I may have made it look easy, but I assure you it was not!

[@alkavadlo]

@PiedPiper97601 Do a google search for "Al Kavadlo Backyard Pull-up Bar" and you will find what you need. Then do a search for "Al Kavadlo Dips" and you'll find the answer to your other question.

[@alkavadlo]

@sabonim63 Congrats on your first muscle-up! Looks like you've got a new challenge now.

[@nateasher7937]

Loved the vids, read the book, VERY much respect your steez. Props from your apprentice up in Montreal.

[@RickAstleyZ]

It's great to see you smiling! So many of the other guys on yt don't :)

[@ljkDICKJUSTICE]

1:50 and after was friggin' intense! nice job al, thanks for the free info, appreciate all your vids!

[@alkavadlo]

@PiedPiper97601 Thank you!

[@alkavadlo]

@thepurpledragon5 Thanks very much!

[@alkavadlo]

@TheParm1990 Haha - thanks! You've seen enough of my vids to know the formula!

[@alkavadlo]

@SheBrokeMyWings Thanks!

[@alkavadlo]

@cc17201 As much as your body can handle. 3-4x a week is probably plenty.

[@alkavadlo]

@maiL1984 Right on, buddy!

[@ChristopherJSica]

You look at this dude and he seems scarey... then he starts smiling all the time and you just want to give him a hug.

[@PiedPiper97601]

Nicely done, both the video and the moves.

[@DiodeMitke91]

Best tutorial ever, you have got your self a new subscriber :)

[@alkavadlo]

@sachin1q Yeah you are

[@alkavadlo]

@TheOfficialOnHands Thanks! Make sure you click the link in the description to see the article that goes with this tutorial. Keep training hard!

[@alkavadlo]

@billiejoe1980 What color would you expect them to be?

[@Sojabönan]

Amazing strenght, can't really understand how one can be that strong..

[@alkavadlo]

@MDCCCXCIV Having haters is a sign of success! Anyone who takes the time to comment on one of my videos is a fan in some sense. Some people just have a unique way of expressing themselves.

[@ziel0k5]

240p we meet again

[@crecfloresta]

Thanks dude! this is what I´m gonna do after I master the leg raises in convict conditioning.

[@alkavadlo]

@evanpkto You know it!

[@alkavadlo]

@MrIrock4life Thanks!

[@maiL1984]

That was a very helpful video,thanks again Al!

[@DerekT21288]

I can hold a back lever for a couple of seconds on a good day but I can barely hold a tucked front lever for the same time. Front lever is way harder to perform :P Great videos Al!

[@williammakolin1432]

Great video will work on that transition between ms up and f lever cool

[@alkavadlo]

@heppsanhometraining Thanks!

[@adence]

this man is a beast

[@chrisoman87]

+ECNeeba Front lever to muscle ups!

[@Spike01101]

Al Kavadlo you are awesome and helpful!Thank you!

[@askcoacheric]

If Jim Stoppani & Mike Chang had a baby, it would be this guy lol. Awesome video, some of the best core strength i've seen.

[@alkavadlo]

@zewski92 It just feels better to me this way.

[@alkavadlo]

It's definitely in the running.

[@alkavadlo]

@bachurs96 I'm not gonna stop you!

[@TD4f22]

I like the old quality videos!!!

[@droidJV]

Nice progression, gonna give it a try!

[@miguelsalazarmob]

just what the doctor ordered THANKS AL!!

[@BAMFzfs]

definitely gonna work on that, looks tough, and I like it! haha

[@PiedPiper97601]

@alkavadlo I'm going to build a bar set up in my back yard for me and my family to train on. Curious what you think would be important to have available for complete satisfaction?

[@PiedPiper97601]

@alkavadlo I looked for it. All I found was the one of you and your brother working out together. Is that the one you're talking about? How do you incorporate dips on a pull up bar, or does it just get handled with all the variants?

[@blackbuilt]

could you do a video on how you grip the bar? doesn't look like you're gripping it tight

[@SonGokuhSSJ]

How do I get better? I tried it and I can do a tucked front lever for about 15-20 seconds and a one leg front lever for about 6 seconds. However, I cannot do a full front lever for even a second. Should I continue holding the position until my timing increases? Because I do not feel like it is helping. Thanks and I'd be glad if you can get back to me on this.

[@33iMol4]

Thank you so much! i was searching for something like that! but first i need to strengthen my abdominals much more :D!

[@RickyRyan]

Wondering the same thing as I'm going to NY this month, in that area. Me and the GF would stop by.

[@zewski92]

any particular reason you don't wrap your thumbs around the bar as well?

[@bachurs96]

I can't to the leg raise to the top , because my legs aren't flexible enough. But i can hold the tucked front lever for some time. Can i start training for it?

[@subatomicparticlephy]

@alkavadlo Just wondering how much do you weigh and how much can you bench? I've been practicing the planche and I've gotten much stronger. Can you do the planche? Hopefully in 5 months i'll be able to hold it. I was just curious as I'm going to test my 1 rep max once I can hold a proper full planche for 1-2 seconds.

[@maguzzy]

Nice, when are you usually at the park? I would like to train with you for a few times.

[@FerRguez94]

amazing tutorial, I will try it

[@graveytk]

man your vidz rock! but unfortunately I cannot try this (dealing with some tennis elbow!)

[@DJWis24]

how long did it take for you to be able to hold the front lever as long as you did in this video? I can only hold it for about 1 second right now.

[@GiveMeLongshot]

Hey, i can do a front lever with good form for about 2 seconds, but my arms are bent in an 90 degre angel. Got any advice?

[@hyperspaciachipotle]

Hi. How old were you when you got into this type of training? How did you learn?

[@nandosuarez2978]

thank you very much from Colombia

[@theleechqueen]

I can hold the stradde but I can't help but having my legs above parallel, I realize that makes the exercise easier. What do Ido if my hip mobility is poor? Besides increasing hip mobility but I feel that's more challenging for me that by then I would have achieved the front lever using other methods.

[@JNith]

i know this is an old post but i'd thought i'd make some suggestions just in case. For static training forget about the straddle and improve on the advanced tuck with good form instead. After that gets little easier, progressively lower your legs down and eventually you'll get strong enough to hold a lever with both legs extended but your knees are bent. At this point you are very close to the full front lever and from there you can extend one leg out. In my opinion this is a better approach than doing a 90 tucked one leg lever or a straddle because you will have maintained proper form over time. For dynamic exercises ice cream makers, front lever raises, rows, and wide grip pull ups seemed to help me out a lot. Just be consistent and you will get it. Enjoying the journey is what makes the end result that much more satisfying. Good luck!

[@spencerswims2009]

im the complete opposite... any suggestions for the back lever?

[@Sinodev]

I love doing front lever in reps, looks so awesome too when doing it outside, people looking at you like holy fucking shit

[@DavidByrne85]

Tompkins square park looks like the coolest place in the world

[@kallistai123]

nice vid al. thanks for the help..... im working out too :)

[@ramonsaracho760]

hola se ve mas joven sin barba.. saludos muy buenos ejercicios

[@TheParm1990]

Very nice agen, u alwayz go beast mode rite at the end :-)

[@scrabbleking1965]

That is INSANE!!! I did 12 chin ups yesterday (in a row!!!)

[@Kanashto]

i can do a front lever with 1 leg out and the other leg tucked but im horrible at hanging leg raises

[@Ninkanak]

Yeahh nice vid, Al... i'll try it out... @1:14 was like: yeaaahh you did it!!!

[@misterteatime9617]

Wish i found this couple years earlier

[@Andy3381000]

great video, thank you!

[@BroBen]

Good stuff

[@evanpkto]

Yeah we Are!

[@Parasuniversal]

What muscles does this workout

[@Darrell1977]

All of them. Lat and core the most.

[@Parasuniversal]

Thanks R Kim

[@billiejoe1980]

@alkavadlo I dunno.. dark? Anyway you are still a cool dude.

[@studynerd]

Bad ass tutorial. Thank you.

[@aledjack]

good vid bro!

[@UltimateHibz]

Muscle up, into front lever then back to a muscle up... for reps! Lol does al know how easy he makes such ridiculously difficult tasks look?

[@spencerswims2009]

ya i can do a hollowbody, I CAN DO A FRONT LEVER. my shoulders are just too weak or something right now

[@pgunnarjohansson]

this will snap peoples shoulders

[@EnochDark]

Yes.