Front Lever Tutorial (By Michal Urbanik)

Hello Guys, my name is Michal and you are watching a Front Lever Tutorial on Noa Man Workout channel All the movie will be in Polish because it is my native language and my English isn’t perfect but of course you can turn on English subtitles so I recommend to do it now I invite you to watch Front lever is a static element On a difficulty scale from 1 to 4, it would be at 2 It is a safe element, injuries are rare and older people can work on it too with no problem unless they happen to have some serious contraindication exercises. Here we have a list of muscles involved in the front lever this piece of information is key to know on which muscles to get the front lever If you are curious about this piece of data, you can pause the video and look at all the muscles involved Front Lever should be performed with a pronated grip to maximize the engagement of extensors and minimize the engagement of flexors. A slight bend at the elbows might be acceptable in the learning stage. Working on the front lever with bent arms will make you achieve a bent arm front lever in a shorter period of time but you will eventually have to spend some extra time to get the perfect form. so it’s better to work on it with straight arms from the beginning even if it would take longer because, like I said, learning it with bent arms will eventually make you spend extra time to get the perfect form, which rounds it off to the same amount of time it would take you if you work on it with straight arms right from the beginning. Many people mistakenly claim that we hold the front lever with retraction. Just look here, that’s what full a retraction looks like. Doing a front lever in this form of scapula is extremely difficult and even I can’t do it. The scapula will always be abducting a bit during the execution. However, performing it with a full protraction or by elevating the scapula is incorrect and dangerous. you have to avoid this form and properly strengthen the muscles that adduct the scapula muscles like the trapezius, so that the scapula does not excessively abduct during the front lever. This is the correct form of the scapula and shoulder joint that we should keep during a front lever. The abdominal muscles and gluteus muscles will be responsible for stabilizing the pelvis. These muscles should be properly strengthened for the front lever to put the pelvis in a neutral position and prevent anterior tilting because it will lead to pain and injury in the lumbar area which is in this case the most succeptible to injuries. We’re usually holding the front lever with a pronated grip. During the execution of the movement, we can add an external rotation to the arms, which will increase the engagement of the latissimus dorsi. The strongest grip for the front lever is the neutral grip While the supinated and pronated grips are a bit harder. The main muscle that works in the front lever is the latissimus dorsi so any work on it whether in terms of hypotrophy or strength will contribute to the front lever. The main exercise here will be pull ups. We should do them with a supinated or a neutral grip. The pronated grip, contrary to its appearance, is not the best. Pulling with a pronated grip is not efficient for the front lever because it does not reflect well the position of the shoulder in the front lever. A wide pronated grip is even worse. The narrow pronated grip would be the best out of these three grips. Moreover, exercises like “bent over rows” whether free or with machine are also good preparation exercises. I described front lever raises as a preparatory exercise because of the nature of the movement there. The main exercises should be isometric holds because they are the most efficient in strengthening the joints in the right shoulder angle. You can do front lever raises with a pronated grip but if you are a beginner you can progress to it. Incorrect exercises would be for example these kind of pull ups or even worse these kind of raises. I saw someone recommending them somewhere and I was like what the heck is that? The Latissimus Dorsi does not work efficiently and the abdominal muscles remain inactive and the muscle reflection is weak, especially in the lumbar-pelvic complex. and my lumbar spine will hurt at night after recording this video. The first exercise would be front lever holds with a resistance band at the butt, The second exercise would be holds with a resistance band under the feet, we can use this in later stages of front lever training after we’ve already developed some strength and it will also be helpful to those who have problems with pelvis positioning, you should perform the hold then stop when the pelvis starts to tilt anteriorly. “Holding in progressions”, this strategy can be a good alternative, however, it has two disadvantages. Tuck and advance tuck front lever have a different shoulder angle than the full front lever. in the working angle at the shoulders which is at about 20 degrees, we can gain 20% to 50% of force transfer of the full front lever, however, each alteration in the shoulder angle will cause a decrease in the maximum strength in the isometric contraction of the full front lever. The second disadvantage is that during the initial progressions such as tuck and advance tuck, the abdominus is weakly engaged which means that you do not strengthen it properly which may have bad consequences on the later stages of progression. The last exercise is Negatives. In the eccentric phase, we generate more strength than in the concentric phase and in some cases even in the isometric phase, so it’s worth adding such an exercise to your training. Usually, the corrective exercises for the front lever are trapezius exercises because they help us position the scapula and abdominal muscles properly which thus helps position the pelvis properly. The exercises that you can do at the park are 1- Australian shrug retractions, 2- Retractions under the resistance of bands or 3- face pull with external rotation. and of course any form of conditioning to the trapezius muscles in the gym using weights like “double bent over shrugs” will also be beneficial. We can use this hollow body exercise to strengthen our abdominal muscles, I recommend doing it with weight and in different forms, whether in isometric or isotonic and with the use of tempo. Even cable crunches are good. However, we should avoid L-sits whether on a pull up bar or on dip bars, because the L-sit will work more on the iliopsoas muscle than on the abdominal muscles, which is opposite of what we want.


  1. According to my own experience , the best exercise to learn a front lever is :
    Weighted plank in lower back

    P.S : not in back only in lower back

  2. this is the greatest tutorial of street workout i've ever seen, outstanding quality information, i was the hole video asking myself where dafuq this guy learned all this stuff. would love some high qual tutorials like this.

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