Thursday, October 24, 2013

Training Progressions for the Front Lever

Last year I focused much of my training on calisthenics / body weight exercises, to master challenging movements like the muscle up, pistol squats, handstand pushups, etc. I found the front lever and the planche to be the toughest calisthenics exercises so far!  My goal is to hold the front lever for 5 seconds.

Kane Sumabat introduced me to this exercise, and after training with him for a few weeks I improved greatly, but I still have trouble holding the position. Here is some footage from one of my workouts with Kane.

Here are a serious of training progressions I used over a period of several weeks to work up to performing the front lever. Where you start and how long it will take you depends on many things, including your current strength and training experience, your height and weight, how often you train, and any injuries you may have (among other factors).

Good luck and train hard! Also keep an eye out for the BodyWeight Hypertrophy program Kane and I will be producing soon, at


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