progressions up to a tuck front lever?

April 27, 2011 11:49 AM

I'd like to train for a front lever, but I'm too weak to get my hips up even in tuck (back rounded, knees to chin), even if I try to jump into it. What other exercises can I do to develop a tuck front lever? (I do have access to a weight room, and I'm working on straps rather than rings, if that makes any difference.)
posted by d. z. wang to Health & Fitness (5 answers total)

Beast Skills Tutorial
posted by Loto at 12:10 PM on April 27, 2011

Get Christopher Sommer's book Buildling the Gymnastic Body, it's quickly becoming the bible on such movements.
posted by jpeacock at 12:51 PM on April 27, 2011

Best answer: I've actually been trolling the Gymnastic Bodies forums a lot during downtime as of late. The recommendations I've gathered from there are:

- Start doing this warmup to really develop solid beginning core strength.
- Begin by working the L sit. 30-60 second L sit is Coach Sommer's minimum for beginning work on progressing to the other techniques.
- Get yourself to an inverted hang position, tuck, and lower through the back lever in a negative as slowly as possible.
posted by bfranklin at 12:54 PM on April 27, 2011 [2 favorites]

I agree with jpeacock's recommendation for BTGB. However, with most of these exercises the tuck version of the exercise is the most basic, and the book (I have it) often won't suggest more basic exercises. Your best bet would be to visit the forums at the BTGB website, and ask for advice there.
posted by HighTechUnderpants at 12:57 PM on April 27, 2011

Response by poster: Just tried this warm-up and it's astonishing how uneven my development is. I already have 60 s on the superman and the plank, and I can do the support in two sets of 30 s, but I can't even hold reverse plank, chin-up, or hollow for 6 s!
posted by d. z. wang at 1:49 PM on April 27, 2011