Dynamic front levers

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Categories

Level

  • Heavy

Muscles Involved

  • Biceps
  • Triceps
  • Chest
  • Lats
  • Hamstrings
  • Glutes
  • Lower back

Equipment

Remark or addition

Description

  • The front lever is a  gymnastic exercise normally performed on rings, but you can also do them on a bar or a hang board. It is ideal if you want to get stronger at keeping that swing or placing your feet out really far in a steep climb.
  • A front lever is performed by lowering from an inverted hang until the body is completely horizontal and straight with the front of the body facing upwards.
  • Doing a dynamic front lever means you will get into a lever position, hold the lever for 1 second and lower your body back to a dead hang.

Points of attention

  • Keep your body straight.
  • The palms of the hands should be facing downwards
  • Pointing your toes and thinking of stretching out your body are very important to keep good posture.

Progression Ladder

  • *Start with a tucked lever (both knees pulled in to the chest)
  • Over time move into a half lever ( one knee pulled to the chest)
  • Full lever with some help from a spotter.
  • Free full lever.