front lever improving

[bgmafia322]

if i train front lever pull ups ,will this improve also my hold or not,
and what advanced exercises can you recommend for improving front lever
i can hold a front lever for 15 seconds

Edited November 19, 2014 by bgmafia322

[Alexander Egebak]

if i train front lever pull ups ,will this improve also my hold or not,

and what advanced exercises can you recommend for improving front lever

i can hold a front lever for 15 seconds

I think pull ups implies you bent your arms, and in that case it only helps your core.

 

Assuming you are capable of a sensible volume of (what I would call) front lever raises, then yes, it improves your FL.

 

If you have 15 seconds perfect form FL and want to increase hold time you should just do the front lever instead, for better improvement.

[GoldenEagle]

It is hard to say what could improve your front lever without seeing a video or several pictures of you holding front lever.

 

In the gymnastic world, front lever has a specific body shape and most of the preparatory training is developing your core so that you hold the specific body shape without thinking about it.

[bgmafia322]

ok thanks for the answer , it does not make any sense to me that training front lever pull ups cant improve front lever hold AND ALSO FOR PLANCHE PUSH UPS

[Emirking Stillalive]

You can try different techniques. If you can hold 15 seconds front lever with perfect form, you are pretty advanced in that movement.

Try to learn more difficult variations, do it with wider grip, or you can also add weight to your ankles, or you can wear a weighted vest and etc...

But, if you just wanna increase your hold, you can set up a distant goal. For example, Do 5-6 holds of 8 seconds front lever 2-3 times a week(which is about 50-60% of your max hold), and do that for 4-8 weeks, then make a brake, rest few days and maxout, you should see results, or you can have a deload week where you decrease the difficulty or hold length of your front lever. And then you can max out, it is important to let your muscles completely reunite before maxing out.

Edited November 20, 2014 by GORIZONT

[GoldenEagle]

ok thanks for the answer , it does not make any sense to me that training front lever pull ups cant improve front lever hold AND ALSO FOR PLANCHE PUSH UPS

A front lever "pull up" is just a full bodyweight row. 

 

Rows generally don't target the shoulder rotator cuff muscles which need to be strengthened, so that a human can hold the gymnastic standard front lever.  Plus to hold the correct overall front lever body position you need to strengthen your core.

 

Planche push ups help teach you how to hold and fully protract your scapula, which is needed for planche.

[bgmafia322]

You can try different techniques. If you can hold 15 seconds front lever with perfect form, you are pretty advanced in that movement.

Try to learn more difficult variations, do it with wider grip, or you can also add weight to your ankles, or you can wear a weighted vest and etc...

But, if you just wanna increase your hold, you can set up a distant goal. For example, Do 5-6 holds of 8 seconds front lever 2-3 times a week(which is about 50-60% of your max hold), and do that for 4-8 weeks, then make a brake, rest few days and maxout, you should see results, or you can have a deload week where you decrease the difficulty or hold length of your front lever. And then you can max out, it is important to let your muscles completely reunite before maxing out.

[bgmafia322]

4-8 weeks? i thought 2 weeks are enough

and if i do it for 8 weeks what do you think how many seconds i will improve

how long can you hold a front lever ?

[Emirking Stillalive]

It is called steady state cycle. The point is, you should do that same workout until it becomes easy, then you can max out, and once you max out, you will se where you are at, and at that point you can change your cycle once again. For example, you do 5x8 seconds, and after 4 weeks it becomes easy. At first you may get tired into 4-5 set. But over time you should get strong enough to hold all 5 sets pretty similarly. So, once it gets easy, you make a small brake or a deload week, then you max out. Lets say after first cycle you can hold 18 seconds. Now you are going to change your cycle and do 5x10 seconds. Or even more. Try it, and see what works best for you.

[bgmafia322]

ok GORIZONT thx for your tips