Learning the Front Lever in 30 Days! (INTENSE TRAINING)

The front lever is a very advanced calisthenics skill that takes a lot of time to master, usually a few months or years depending on where you start. However, I challenged myself to learn the front lever in only 30 days. In this video you'll see how far I progressed within this short amount of time.
I put a lot of effort in this video so if you enjoyed it, please leave a like, comment down below about your front lever experience or if I motivated you to try this challenge. Also consider subscribing as I have a lot of content coming up and upload new videos every week.
The workout video I used from Osvaldo:
• HOW TO FRONT LEVER BY ...
___________________________________________________
Follow me on Instagram for behind the scenes and more motivation:
/ andriypvt
Support me on Patreon:
/ andriyloeffler
Check out my website:
andriycalisthenics.com/
Business Inquiries:
[e-mail]

[@alecolguin6568]

8:10 cleanest muscle up I have ever seen!

[@beastito730]

😂

[@AquilaKnives]

how dare you 🤣🤣😂

[@vkumar611]

deddd

[@markratcliffe3530]

It's actually called the muscle fuck up.

[@demiosgodski9892]

my chest area hurts from watching this based on my own exp :D

[@bramlilipory4116]

Your video is inspirational young man. I'm 68 years old and by now can hold an advanced front lever for 10 seconds. Using rings and bars. Started the progression 4 months ago. Hopefully full front lever early 2022.

[@davidpacheco5501]

Bruh you are inspirational being 68 and doing this. Goals!

[@chriscox1535]

Did you accomplish the front lever yet ?

[@victorjask8skateordie642]

how is ur front lever going?

[@AaryanGoklaney-cz9uz]

he prolly is dead by now lol

[@Crettzz]

@@AaryanGoklaney-cz9uz bro chill 💀

[@luffebassen]

Why wait 30 days? Just go do it right away lol

[@adritrace88]

8:11 the guy in the back proceeds to do the worst possible muscle up and then walks out seemingly with shoulder pain

[@AndriyLoeffler]

Haha yeah, he actually is pretty strong but always tries slow muscle ups even though he has a joint injury. It's like a vicious cycle but he doesn't want to take a break. Gotta convince him.

[@averagecalisthenicsguy1504]

@@AndriyLoeffler sometime u just cant stop doing what u like

[@user-nl9ds7cm4b]

@@averagecalisthenicsguy1504 yea absolutely because for some people calisthenics is their true passion (same goes for me) 😄💯🙌

[@pedropc5824]

@@averagecalisthenicsguy1504 True

[@bastien8418]

You got my 5 months of progress in 1 month, congrats ! Great video and editing too !

[@AndriyLoeffler]

Thanks! Haha, maybe but what matters is that we reach the goal eventually! Let's keep going!

[@bastien8418]

@@AndriyLoeffler yeah I got injured and stopped training for it. Focusing more on gaining muscle now. But you go champ. Nice progress already you'll get it soon enough

[@AndriyLoeffler]

@@bastien8418 Thanks! I'm sure you'll be recovered soon and get it too! Let's go!

[@naruto2k318]

@@bastien8418 bro can plz help me Plz tell how to lift our body and put my body in that horizontal position of tucked fL plzz

[@rustam4676]

Man, your pronunciation is so good. Being Russian, I understood you for the whole video

[@AndriyLoeffler]

Supasibo! Ya starayus

[@BenEcho]

awesome work man! Im going to try this myself, ive always wanted to achieve it. Also this time last year i was less than 1k subs so i know how much time and effort goes into these videos. Keep it up

[@AndriyLoeffler]

Thanks, really appreciate it! I just recently found your channel and saw some videos. Good stuff! And crazy to see you comment on my video haha. Thanks for the motivation, I'll keep going! And good luck with the front lever, it's hard work but so worth it!

[@AndriyLoeffler]

UPDATE: I learned the Full Front Lever in 55 days! Part 2: kzbin.info/www/bejne/gp3VapmAj5qMgM0 And here's an other video that might interest you. Straddle Planche in 90 Days: kzbin.info/www/bejne/lV6ndGabq7mYd6s

[@graydontinneny2276]

I’m going to try this challenge, I’m at a 3-5 straddle so maybe in 30 days of specific front lever training I can achieve the full lever. I’ll make a video on it and shout you out. Loved the vid keep it up!

[@AndriyLoeffler]

@@graydontinneny2276 Awesome! I’m happy I inspired you. I’m also working on the full front lever right now. Let’s get it! 💪

[@strve800]

teach me pls

[@AndriyLoeffler]

@@strve800 As soon as I reach the full front lever I will make a tutorial. Maybe in about 2-3 weeks. Stay tuned.

[@strve800]

@@AndriyLoeffler can I learn it with u everyday bro, so inspiration

[@fazebot2405]

In most videos where these guys are training front levers they NEVER use gymnastic rings. That will help you get the front lever QUICK!!

[@hugod327]

Why does it make a difference?

[@bestrusthacks6943]

@@hugod327 i think it has to do with the added stabilization factor

[@s4mu_gaming54]

Can you explain why? Because lm thinking about getting rings...

[@barquero7111]

@@s4mu_gaming54 Regardless of its uses for the front lever, I hope you got them, they have many excellent and fun uses. To awnser your question with my humble opinion, I think rings alone will not guarantee you achieve the front lever "faster"; in the end, it is how you structure your training and recovery. Rings feel harder because they're not stable. They do, however, give you more freedom in your range of motion for very important excercises like lever raises and pull-ups, but they're not very practical for bands. Yet, you can be sure you'll dominate the bar front lever if you already get it with rings.

[@gate9595]

That's an impressive progress in just a month man! keep it up!

[@AndriyLoeffler]

Thanks! Part 2 coming soon.

[@TheMariusz700]

Wow, amazing progress! Having a good program is key

[@ClaflinStrengthandHealing]

Thank you for sharing - great tool kit.

[@donaldlerolland4449]

Good job man. Keep it going!

[@anthonyinhcmc3234]

Keep up the good work Buddy. After I get the plants I'm going to go for the leave or maybe later this year.

[@vortexfitness44]

What a COLORFUL park!!

[@gym-22]

Bro , fair play 👏very well done You motivated me 👊

[@Jpquant]

On day 30 your arms look huge. I saw the muscle gains. Thank you for sharing your experience.

[@Huange._.]

Thanks for sharing your experience with us. Looking forward to seeing your journey! Best wishes

[@AndriyLoeffler]

Thanks!

[@kaurtuule]

Great video! I will try your progressions and see how I do :) Always wanted to start training this skill!

[@AndriyLoeffler]

Thanks! Awesome, good luck!

[@uncledrew2334]

Great progress man, it’s crazy how a slight change in technique can improve performance. Try the raise into below parallel front lever and hold from there. I got the full in two weeks with that after training the single leg hold

[@AndriyLoeffler]

Thanks! I also found the low angle front lever recently and started practicing it sometimes. Thanks for the advice? I’ll include it more in my training 💪

[@Serg_144]

You have a great progress! I can see in your lower back a little deflection, to fix this you can engage your abs and glutes at the same time, so your line will be close to perfect. This tip helps me in all cali skills (handstand, planche, etc)

[@AndriyLoeffler]

Thanks! I often forget that. I will try to focus on that more. This helps a lot!

[@LeagueRandomPlayer]

amazing 30 days i congratulate you man

[@DinArviv]

Good job man, awesome progress :)

[@AndriyLoeffler]

Thanks!!

[@PRS-qh5jf]

I like how you say "callouses."

[@roybruijnis5829]

Nice progression bro! and good quality video. I enjoyed it

[@AndriyLoeffler]

Thanks!

[@TwoBros_cz]

Okey this is insane man🔥

[@divinepipkins]

Just got my first 5 second straddle today 💪🏾 it’s an extremely humbling exercise. It also doesn’t help that I’m 184ish cm and 88 kg lol

[@AndriyLoeffler]

Awesome, congrats! Yeah it makes it more difficult but in the end it doesn’t matter as long as you want it bad enough and put in the work. Keep going 💪

[@BreakingJJC]

I’m also at the straddle front lever now for 3-5 secs so you know if front lever is possible for me now ?

[@GucciManecubus]

This was beautiful and gives me hope.

[@tmyonthat]

The music you chose for this aided me in subscribing

[@Jappaa89]

Good video mate I know your journey, its so hard 😂 keep it up

[@ricardozamo8288]

Very nice bro!

[@thepain7756]

Bro this is really empressd. This is one of the best Frontlever video

[@AndriyLoeffler]

Thanks! Glad you enjoyed it!

[@sarangplayz7457]

Great progress from you

[@mohamadsheikhkhalil2641]

Keep going bro 🤜🔥💥❤

[@romeylon4204]

thats some insane rapid progress

[@ad18maa]

Great job! Excellent mate! Please make a second part haha New subscriber here! Greatings from Chile

[@AndriyLoeffler]

Thanks! Appreciate the support! The second part will come soon, keep an eye out.

[@abdulhakhassan6683]

Well done 👍

[@dronefeverpty9594]

NIce development, i achieved the FL in 2 1/2 months, what worked for me is weighted pull ups, add some pounds to your basics and you will be there in no time, keep doing the dynamics and stactis progression too. Good Luck

[@MrDaveinnocent]

I think I need to fall back from one leg to open the advance like you did. Thanks I feel really inspired.

[@AndriyLoeffler]

Glad I could help you. Keep going! I will upload a part 2 soon and a complete guide with everything I learned.

[@known112347890]

Awesome, nice work, keep it! :)

[@AndriyLoeffler]

Thanks!

[@Koroar]

Crazy seeing lots of people make such fast progress. I'm 190cm, straddle front lever has taken me literally a year even starting off with my back as my strong point.

[@BreakingJJC]

Weird took me 11 months to get to the straddle front lever being 5 ft 11 tall

[@siruili7643]

That's splendid!

[@AndriyLoeffler]

Thanks!

[@_fisheater1027]

Amazing progress!

[@AndriyLoeffler]

Thanks!

[@stefankoenen939]

Go go go andrischko!

[@nikoskalantzis8582]

Nice bro, really loved it but there a lot corrections that can be done in your form and training schedule, but still awesome progress

[@AndriyLoeffler]

Yes, totally! But I'm working on my form right now and it's getting much better.

[@vibesxyt7368]

Yeah bro ( I also Liked his Plan ) ‼️ So I had downloaded it 3 days ago 💞

[@panajotispavlidis9600]

This is so helpful!

[@AndriyLoeffler]

Happy to hear that! Good luck! 👍

[@tamasfazekas1172]

You look like Daniel Vadnal from some angles😂 Great video btw!

[@snowy_sends_it]

I commend you, great video

[@reviver_z]

7:22 Question: why assisted one arm chin ups and not pull ups ? (Just ask). 12:28 Proud of you🙏 Sleep Well eat well Do: Full FL Raises To straddle FL Raises Weighted Pull Ups Weighted MuscleUps Dragon Flies DropSetHolds::FullFL->StraddleFL Tips: Progress to the straddle front lever by slowly closing your legs, and you'll achieve a position very close to the full front lever. Also, remember to engage your entire body, including your glutes, and to strengthen your straddle front lever raises and half-lay front lever.

[@tiobravus]

Congrats, bro! I tried many methods to get front lever for years, I did all tutorials from Thenx, Lugones, Gabo, Fitness Faqs, Workout Russia but 0 results. Now I do only 3 exercises, Front lever rows, Front lever raises+negative and front lever hold fallowing a periodization, and now I can perfomer full front lever (not perfect form yet). Every person is unique, a friend of mine had never trained front lever, he did only pull ups and push ups, dips and rows and once he tried and got front lever for the first time.

[@AndriyLoeffler]

I feel you. But I guess you just gotta try out different methods and see what brings the best results for you. That’s the only way. Congrats to your friend. That’s rare but awesome. I’m sure he must have had already quite a bit of strength.

[@user-ki5kb3xp1j]

According to me the best exersice for the front lever is dragon flag :))

[@Watershake99]

Very nice video! Have you ever tried using chalk for your hands while working out? It definitely makes it easier to hold onto the bar. Not sure if it will work here, I'm definitely not an expert

[@Mpeos]

Great video🔥

[@AndriyLoeffler]

Thanks!

[@mxixgxuxexl2367]

7:50 that guy just left his office and felt like doing pull ups in his way home

[@alihk2290]

Editing is 🔥

[@AndriyLoeffler]

Thanks!

[@Dave_OGG]

Hey! Saw your comment on my front lever video but unfortunately KZbin won't let me respond there (not sure why). To tell you the truth, I never really focused on my front lever it. I did do some very simple progressions (ex. tucked lever, etc) but I was never consistent with it. Exercises I do a lot of are dragon flags and weighted pull-ups. Those are the two I think helped me the most to achieve where I am now. I also picked up rings recently and my pulling strength on the bar has gotten much stronger. Also, very nice video! It has great quality to it and professionalism.

[@AndriyLoeffler]

Thanks! I definitely wanna try out weighted pull-ups again and see how they will affect my front lever, good idea. And thanks for the feedback, appreciate it!

[@joaoaugusto1215]

Top bro crazy evolution💪😜✌️🇧🇷🇧🇷

[@AndriyLoeffler]

Thanks!!

[@Mr_jae7]

My next move 💪🏽

[@0ijm3409fiwrekj]

ohayo and thanks for this video, From this I have made the plan to dedicate most of my work out time to the Front Lever I too found the Osvaldo workout too much to do 4 sets of his circuit. But from yours I am going to follow your technique and do it Mon,Tues,Thurs and Frid Because I dont want to lose my gains in my chest and legs I may add dips and squats to the end of my work outs for those 4 days. Do you have any more tips on this? do you think its too much?

[@ssuf]

I'm still holding an advanced tuck. I haven't tried a straddle before, but I'll try on Monday. I do hollow body hold with weights to increase my core strength. I think it's an amazing exercise (hollow body hold) and will help me get the front lever.

[@AndriyLoeffler]

Good luck! Go for it! Core strength is important but lats are way more important. Try doing raises with your best progression and maybe supplement your training with weighted chin ups to further strengthen your lats.

[@knightmight4333]

How is it going ?

[@wiggyramos579]

Wow, I just discovered a another best calisthenics channel, hehehe

[@AndriyLoeffler]

Thanks man, appreciate it! I have so many more videos planned and in the making, stay tuned! I upload every week!

[@JsDevUA]

thank you

[@mahmooddante3046]

it took me 3 years to achieve the full front lever still cant hold it for like 3 secs with perfect form and yeah its a cool way to get stronger in your back area but dont give up you will get it eventually just go with the flow

[@chriscox1535]

I’m curious is it possible for me to get the front lever I been training for the front lever for 10 months I’m at the 1 leg front lever. My friend is 6 ft 1 he can front lever in less than 6 months and I’m 5 ft 11 and took me almost a year and I haven’t got front lever . I got human flag,back lever,muscle up, pull over and one arm push up . Do I have potential strength for front lever

[@platypus1384]

Front lever is def a cool skill to acquire. Heavy. Legs and short arms make it a lot harder.

[@sionach8066]

u gonna blow up soon 🤞

[@AndriyLoeffler]

Thanks! Puttin in the work 💪

[@sflx4]

Took me 2 years to hold it for 10 sec. Wish I saw your video would av saved me 23 months apparently

[@jasonshih3633]

Bro your scapula pull on the first day is insane wtf

[@Lperw]

Good job mate, hownis your progress after almost one year?

[@bishalpbparkour5624]

It helps me

[@ssuf]

Great video.

[@ssuf]

Don't workout with your mask though...

[@claramarquesrodrigues3699]

I'm gonna try it, awesome work keep it up, also what's the name of the music in the beggining?

[@AndriyLoeffler]

Thanks and good luck! Do you mean the song in the intro? It's Otis McMusic

[@claramarquesrodrigues3699]

@@AndriyLoeffler 0:01 this one

[@AndriyLoeffler]

@@claramarquesrodrigues3699 Yeah, it's called 'Otis McMusic'

[@the242]

Great content, really encouraging. Where's the first video from, that's my local Cali park

[@AndriyLoeffler]

Thanks! Do you mean from the intro of my workout? I'm training at the Hibiya Park in Tokyo. The ones from the intro I don't know.

[@antoninrott3378]

good job man, try to use bands for maximum efficiency

[@MarincaGheorghe]

One arm pullup you did mostly targets your biceps and hand in general.

[@MojocasterOo]

Hibiya is such a cool place!

[@0ijm3409fiwrekj]

The hipflexor muscles are needed for front levers too right? I think that's what's been holding me back as I can do advanced tucked holds for 25seconds

[@nataniyativ2826]

Nice 👍

[@espenfn3195]

nice video

[@ajsw-rt4yt]

💪🏽💪🏽💪🏽💪🏽

[@H.haru_u]

The first progress you did was adv tuck not tuck its way easier and the what you said adv front lever it's half lay

[@remsavocados1508]

You already have the FL ! Juste keep off your schoes 😂

[@Beats-By-Anthony]

Awesome work man! An "in depth" video would be amazing! It doesn't brother me if that video will be 30 minutes long, I just like to soak up people succesful stories! 👌🏼 Have a great day!

[@AndriyLoeffler]

Thanks! Sure, I’ll make one and will include everything I’ve learned! However I wanna unlock the full front lever first and then create some kind of ultimate guide. Probably in about 3-4 weeks so keep an eye out for that. I hope to motivate and help more people. Always keep going ;)

[@Beats-By-Anthony]

@@AndriyLoeffler Nice!!! Good luck

[@JohanJohancancino]

nice

[@0ijm3409fiwrekj]

Only when it was raining did I realise you're in Japan

[@gunishjain9307]

Great Video, what was your max pull-ups before starting the front lever training. Just wanted to know your strength.

[@AndriyLoeffler]

Thanks! About 13-14

[@biaritzsiroko6117]

Very good and honest video! but try gloves next time.. I have tried many different ones from the construction shop

[@yonatanmonneler1744]

I had trained pull ups for 2 years and only my core strength was lacking for this skill, i trained it for one week and did a full front lever after that

[@mirajhs1514]

Osvaldo 💪

[@AndriyLoeffler]

The best 💪

[@tinhnguyen-demary2444]

30 days is amazing. It took me almost 6 months...

[@_uchiha]

6 months is amazing, it tooks me 3 years

[@sirajeabba1902]

nice bro

[@AndriyLoeffler]

Thanks!

[@fit_qusai]

I'm one year into calisthenics, I can only perform the one leg front lever 🙂 Good job my brother 🤎✨

[@chriscox1535]

Took me 4-5 months from tuck to advance tuck front lever. I got the muscle up ,handstand and human flag skills

[@fit_qusai]

@@chriscox1535 good job. Actually, I realized recently that my form was really bad, I'm back to perfecting my advanced tuck. Are negatives beneficial?

[@chriscox1535]

@@fit_qusai doing tuck negative front lever might help. For me I do a lot and doing tuck ice cream maker also help me a lot. I remember I started tuck front lever I barely can hold it for 5 secs now I’m holding like 30-45 secs . But congrats with 1 leg front lever my friend could do the front lever but can’t human flag. Hopefully you could do the human flag too good luck

[@chriscox1535]

@@fit_qusai I’m finally at the 1 leg front lever now . I was stuck at advance tuck for 4-6 months . I’m half way to the full front lever

[@fit_qusai]

@@chriscox1535 Great job bro, congrats ! I lost my progress because I couldn't afford to buy enough protein. Still working out though, even I'm broke but just maintaining what I have. Hope you can Human flag rn!

[@rigohurtado8575]

8:10 I think that guy just inquired himself

[@umbemlegalgamer5225]

When do you think its a good time to start training a front lever? After learning muscle up and L-sit, do you think i can already start chasing the front lever?

[@AndriyLoeffler]

Yea I think so. If you can hold the tuck front lever a little bit you can start training. But even if you can’t you can still do raises, negatives and the other exercises that I’m showing in the video to work your way up to the tuck front lever (just do the dynamic exercises in the tuck progression)

[@amine3566]

Try it without your shoes it’s much easier

[@AndriyLoeffler]

I underestimated how big of a difference this makes. Now I can finally do the front lever (part 2 coming soon!) and taking off the shoes did the trick for me in the end.

[@allexsen9533]

Just a few tips if you need: Weighted pull ups are great Take your shoes off, you will feel a huge difference Holding the FL from a negative is easier than rising to it

[@AndriyLoeffler]

Thanks! Appreciate the tips! I already started doing assisted one arm chin ups and weighted chin ups. Feels like it helps, so I’ll continue until I get the full FL. Taking off shows is a good one. I only do it when checking my full FL progression, but maybe I should just do it in general? The last point is so true! Definitely a big difference. However I also tried going into the FL by doing something like the ice cream maker. Top position of a pull up and then extending the arms while keeping the body straight. I feel like that also works really well and might be even more energy efficient because I don’t use up energy in the lowering process. But I’m not sure yet…

[@allexsen9533]

@@AndriyLoeffler The great part about lowering is that it makes you to control the movement, therefore being massively helpful for unlocking the FL. Never tried going to FL from Ice-Cream Makers, so can't really tell how it feels. Also, what I can suggest is to do dropsets(or maybe you already are, not sure if I saw this in the video). Go into the FL, if you feel like you are going to drop, switch to the straddle instantly, once you start dropping down, switch to the single leg, then to Adv. Tuck, then tucked and to a few pull-ups there. Hope those help!

[@AndriyLoeffler]

@@allexsen9533 I see, will try it out! Thanks for the tips!

[@kotsios555]

These skills require proper resting time. Sure, the body can adapt somehow, but the process wouldn't be much faster. The best approach is learning to hold the full front lever with resistance bands assistance and of course have at least one day off to rest. That way, the body learns to exercise the correct muscles required to hold the pose, and progress is much easier.

[@hammad1219]

Do for planch

[@SyriusStarMultimedia]

Gloves. Sanitation and Protection.

[@yannisB1971]

👍

[@calistenia180]

coool