How to Frontlever – Step by Step Tutorial
One of the most epic Calisthenics skills is the Frontlever, almost everyone wants to learn How to Frontlever in a perfect way. When you search on the internet, you may recognize that there are a lot of different ways to learn the perfect Frontlever, but none of them is perfect for everyone. That’s why we decided to create our own step-by-step tutorial about this skill.
So, are you having some problems with the Frontlever or do you want to learn this skill without any mistakes? We can help you to perform this skill in a perfect way in only 10 minutes. Don’t hesitate and start reading this blog, or follow the steps with examples in the tutorial video! Are you ready to master your Frontlever in a perfect way? Start your Calisthenics journey now!
5 progression exercises
Exercise 1 – Tucked Frontlever
The first progression exercise of this Calisthenics skill is the Tucked Frontlever. It’s really important that you start this exercise with straight arms and perform it in a controlled way in a proper form:
- Grab the bar at shoulder-width;
- make sure to tuck your knees in as close as possible to your chest;
- focus on a rounded back;
- depress and retract your scapula;
- hold your shoulders in a natural position;
- aim for 3 sets of 10 to 15 seconds;
- If you can hold the Frontlever 3 times for 20 seconds, you can move on to the next exercise.
”If you can hold the Frontlever 3 times for 20 seconds, you can move on to the next exercise!”
Exercise 2 – Reversed Deadlift
The next progression exercise is the Reversed Deadlift. The reversed deadlift is a dynamic exercise to get stronger in your straight arm pulling strength, which is really important for the frontlever.
- Start in the tucked position;
- straighten out your legs upwards;
- bring your waistline towards the bar;
- make sure to use the strength of your back, so you basically do a pull down on the bar;
- Do 3 sets of 4 to 6 reps on the reverse deadlift.
Are you able to do 3 sets of 4 to 6 repetitions? Then you can move on to the next exercise of this ‘How to Frontlever tutorial’.
Exercise 3 – Advanced Tucked Frontlever
In this progression exercise, we are already getting closer to a full frontlever.
- Grab the bar again;
- bring your knees forward;
- keep a horizontal line with your back;
- make sure your knees are in line with your hips;
- aim for 3 to 4 sets of 10 to 15-second holds before moving on to the next exercise.
Are you able to do 3 to 4 work sets of 10 to 15 seconds? Move on to the next exercise!
Exercise 4 – Advanced Tucked Frontlever Raises
In this Calisthenics progression exercise, we make sure to get even stronger in our advanced tucked Frontlever. Make sure to do this Calisthenics exercise as controlled as possible:
- Grab the bar again;
- start in a knee raised position;
- raise yourself up;
- keep straight arms;
- make sure that you pull all the strength from your back.
If this exercise is too hard for you, you can also do the tucked Frontlever raise. This is basically the same exercise, but your knees are a little bit more tucked in towards your chest. Make sure to pull the bar towards your knees and go back down. start in a passive hang, focus on pulling the bar towards your knees with a straight arm. One mistake that happens a lot is that people are swinging way too much with their bodies. Don’t swing your body too much, make sure to really use your back muscles.
”Don’t swing your body too much, make sure to really use your back muscles.”
Exercise 5 – One Legged Frontlever
The next step in this How to Frontlever tutorial is the One Leg Frontlever. It’s really important that you have the right technique with this exercise. Make sure to have one knee at the advanced tuck, and the other knee straight forward. Don’t tuck both of your knees in. To get the fastest progression, make sure that you do this exercise 2 times, one time with the left knee tucked in, the other time with your right knee tucked in.
Exercise 6 – Straddle Frontlever
The next exercise of this tutorial will be with a different Calisthenics training approach. We will do negatives, but still, make sure that your arms are straightened. We start on the upper side of the bar. Raise all the way up and get with your feet in a straddled position. From here you have to lower yourself down in 5 seconds controlled as possible. Try to do this for 3 to 4 sets of 5 seconds. Once you can do this, you can try to hold the straddled Frontlever. Once you can hold the straddled Frontlever for at least 10 seconds, you can move on to the Full Frontlever.
Exercise 7 – Full Frontlever
For the Full Frontlever we will be using the same approach as before, the negatives. But this time we start with the feet close to each other. Make sure your back is activated and you maintain straight arms. Don’t let your body drop, but let it drop as controlled as possible for 5 seconds. This exercise is really good because your working in a full range of motion. Try to do this exercise for 3 to 4 sets with 3 reps per set. Once you master the 3 to 4 sets, you are ready for the Full Frontlever!
For the Full Frontlever we use High-Quality Pro-Grip Liquid Chalk, which is really beneficial if you want enough grip to perform the exercise at your best. For the Full Frontlever you have to keep a slightly false grip, straight arms, and an exactly straight bodyline. Good Luck!
How to Frontlever | Watch the Tutorial Video
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