Advanced Tuck Front Lever Pull Ups | How & Why To Do Them

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In this video I explain why advanced tuck front lever pull ups are an important exercise if you're pursuing the front lever, plus I explain how to achieve them from the tuck front lever.
It can be a bit challenging progressing from the tuck to advanced tuck, so I thought it would be a good idea to show the steps I took to advance between the two. It involves doing reps of the transitional phase (I call these "advanced tuck transitions"), as well as working on your tucked front lever pull ups.
After working on those, you should be able to start holding short advanced tuck front levers. Work on increasing the hold time gradually. I was usually able to increase it by 1-2 seconds per workout. If you're not able to increase it, try taking more days off for recovery and make sure you're doing at least 5 working sets on it.
Once you're approaching 20 second holds on advanced tuck, then you can start working on advanced tuck front lever rows (or pull ups, as they're incorrect called). Be careful, though. Being in the advanced tuck increases the resistance a lot more than you'd expect.
I was hungry at the end of this video so randomly decided to throw in a meal at the end. It's not a recipe. Just something I winged with the tempeh, quinoa and broccoli I had on hand. It was delicious and something you should try if you're open to eating a vegan meal.
I hope this video is helpful for you. If it was, please drop a like and make sure to subscribe if you're new!
And remember: train hard and eat smart!
-Ryan

Опубликовано:

5 окт 2024

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Комментарии : 99

@iblackfeathers 4 года назад

the cooking part of the video was a pleasant surprise. 👍

@PatrickWill 4 года назад

I didn't know Johnny Sins did calisthenics :O

@EricRShelton 4 года назад

This is rapidly becoming one of my favorite RU-vid channels. I love your calm delivery and encouraging manner. I'm still just in the beginning stages of my journey but I've also been considering going meat-free and the cooking segment at the end was wonderful. Thanks for all your hard work; you're genuinely helping people improve their lives.

@Twindragon1111 4 года назад

Love the channel and content. Also I don't eat meat myself so sharing meal recipes is a nice bonus.

@GY9944 4 года назад

Thanks for the tutorial & also thanks for the bonus meal recipe👍🏻👍🏻

@bikashth8539 4 года назад

I do front lever pullups by using explosive strength till my stomach reach the bar and control the negative. Worked well for me

@Mannusverse 4 года назад

Do I need to still do pull ups if I am progressing with the front lever row?

@bikashth8539 4 года назад

@@Mannusverse yep but actually no. Let me explain a bit, the front lever pullup is a horizontal pulling variation and the normal pullup is a vertical pulling variation. As long as you doing any of the vertical pulling variations, you will progress. If you are a beginner use the close, shoulder and width grips for pullups. If you are a bit advanced, then try archer or weighted pullups and then finally the one arm pullup. Good luck with the training

@Mannusverse 4 года назад

@@bikashth8539 Yeah I know thanks. I wanted a good reason to drop pull up, I have a problem with how much volume and intensity in my workouts. I train for skills so on one day I do one leg planche holds, full bent arm planche hold, tuck planche push ups, handstand push-ups, L sit hold, pistol squats and the next day front lever halflay straddle holds, full back lever holds, chin ups, tuck front lever rows, dragon flags, leg raises and repeat them making it four days a week but now I can't even get in four days, any solutions?

@bikashth8539 4 года назад

@@Mannusverse i see. Your problem is that you have too many exercise selection. Here is what i think will work, if you can do handstand pushups then there is really no need to do tuck planche pushups. Swap the tuck planche pushups with elevated planche leans holds. What i mean is that you already strengthen your front delts by handstand pushups which can be transferred into planche strength. I suggested elevated planche leans as it will build your straight arm as well as protraction. For the pulling, do the straddle negatives and even hold it for few seconds if possible and continue with the back lever hold and instead of chin ups do pullups as it engages more muscles than chin ups. You can do l sits and dragon flags on a separate day as they don't put as much stress as the advanced elements. Good luck

@Mannusverse 4 года назад

I will implement this that you speak of thank you. 🤙🤙

@sianwesleywelsford7392 4 года назад

The cooking part was good never heard of tempo before

@MinusTheGym 4 года назад

Sian/Wesley Welsford Thanks! Yeah, tempeh is sort of like tofu but firmer. I think it's tasty sauteed or put into soups and stews. Give it a shot.

@sianwesleywelsford7392 4 года назад

@@MinusTheGym I have a lovely dessert recipe with tofu looking forward to trying to add tempeh to my diet

@gornobaneca3296 4 года назад

Can i add 1 tip? Its better to go trough the full ROM in both tucked and advance-tucked front lever pull-ups. On the bar is impossible to do it tucked, so its better to use rings or those blocks. Very good video honestly tho, keep it up man

@alexanderschmolke8796 4 года назад

Very good and easy meal! Like this!

@Shannxy 4 года назад

I wasn't really interested in what he was gonna eat, but the way he mentioned it was so wholesome I just had to take a look

@alittlepeaceandkarma 4 года назад

Cheers for sharing. I'm going to start doing the advanced front lever progression from my next workout

@MeticulousGuitarist 3 года назад

Whenever I watch a video that was filmed early March 2020, I think to myself "Man you have no idea what's about to happen do you?". Anyways, your videos have been really helpful for me throughout the quarantine, thanks a lot!

@DavidUebergang 4 года назад

One thing I noticed, and this may be a factor of the holds not being a regular chinup bar, is you seem to be using your arms a bit. They aren't fully locked out. Is this good form for a front lever? All the other progressions I've watched (eg. Calisthenic movement) require locked arm with elbows slightly rotated outwards. I think that puts more on shoulders and scaps right

@MinusTheGym 4 года назад

David Uebergang I'd like to say it's because of the the side/neutral grip from doing them on the blocks, but I might just be making excuses :) Yeah, arms should be locked out and externally rotated. When I do front lever on a bar I like to imagine I'm trying to bend the bar into a U shape, which helps with the rotation, and like I'm pulling the whole bar down towards my belly button. Those cues really help.

@brummbaer2k 4 года назад

Thanks man for the great video and promoting a plant based diet. Keep the good work going!

@andrejakovacic8091 3 года назад

I really liked the video, and when you added the info that you don't eat meat I decided to subscribe to your channel! I love people spreading plant based encouragement in such a positive way 😁💚

@fumetsudragons418 4 года назад

I Hope your channel grows substantially. Well done :)

@umyrongains4879 Год назад

Thumbs up for the meal at the end! 👍

@joejenkins4463 4 года назад

I love the workout and meal mix. Encore

@crazymonkey7100 2 года назад

Well done Johne Sins

@coldsiberiahotboy 4 года назад

Thank you! I've just started my front lever journey, great timing on a video. Your channel deserves much more attention.

@yourfavoritebeardedagent8259 26 дней назад

Man these are hard!! But I love them…Lol! I have issues apparently

@Mr.Faultfinder 4 года назад

You Strong men 💪👍🏻

@Jagagagag3 4 года назад

Hey Ryan i really like your videos it has helped me a lot. I would love to see a tutorial on the Pull over

@LyrikMaster 4 года назад

Thanks for the Vid. It comes right in time. Just working on my Advanced Tuck. xD Thanks for your great work! Keep it up.

@RGV2300 4 года назад

Adv tuck rows are brutal, but i like way more just tuck rows, because these target the upper back, taking the load away from lats in some degree. Btw, i do rows mostly for this, to work on traps, romboids, rear delts. I do pull ups for lats.

@sw_antoine 3 года назад

u need to pull all the way to the stomach or go for an easier variation, for example assisted tuck front lever rows with resistance bands or one leg on a elevated surface in front of you

@oaktree8228 4 года назад

Hey Ryan, do you think you could do a video on lean bulking? Thanks .

@MinusTheGym 4 года назад

Oak Tree thanks for the video idea. Added to the list :)

@oaktree8228 4 года назад

@@MinusTheGym awesome :)

@antoniogarrett1176 4 года назад

Very NICE!!!!!

@SplashNiglet 4 года назад

Great video

@DjMrGrimM 4 года назад

Can you please do more delicious non-meat-based dishes for my wishes?

@MinusTheGym 4 года назад

Mr Grimm gladly! I'm just as passionate about nutrition as I am about fitness and the two go hand-in-hand.

@vidalbalkaran3691 2 года назад

1K likes now

@marthamusings5846 4 года назад

A HI to Ryan from India. Could you do a step by step detailed video for the beginner tucked front lever on the dip station. Saw the beginner calisthenics skills video but can't make out how to position the shoulder.

@street-workoutnation2964 3 года назад

Do pull-ups until u can tuck front lever

@giasinso 3 года назад

Hey Dude, U r lefthanded Like me ;)

@mattr506 8 месяцев назад

Thanks for the video! I’d like to train these at home but have no ability for a doorway pullupbar or large freestanding bar. So it’s great to see the basebar trainer can be used, I understand it has the smallest footprint, and can be easily packed away. Do you find this grip awkward though? Compared to a straight bar Thanks

@MinusTheGym 8 месяцев назад

Yeah, the grip on the trainer is a little awkward because of those blocks. I’d recommend going for a BaseBar if you want to use a horizontal bar for training these. You can train more than front levers on it too, like straight bar dips, rows, L-sit pull ups and more. If you go for the original BaseBar instead of Pro, this link can save you 10% at checkout: baseblocks.fit/?minusthegym

@mattr506 8 месяцев назад

@@MinusTheGym thanks bro. Really appreciate the feedback. Is the original basebar pretty quick/easy to setup and take down as I’d have to store it under bed between workouts

@sapiensplayground2892 4 года назад

Make sure to completely lock ur ellbows!

@pragmatik21 4 года назад

thanks for all the great videos ryan. i’m just getting started and looking to purchase the baseblocks set. i’m a bit concerned about the wobbliness of the trainer. i was wondering is it possible to use two basebars to do all exercises you would do on the trainer? it seems that would add the stability but just wondering if i’m missing something.

@MinusTheGym 4 года назад

Ben Chung the instability of the baseblocks trainer is by design. It forces you to recruit your stabilizers more in each exercise (similar to gymnastics rings). Unfortunately, putting two basebars together isn't really an option because the feet are so wide. You couldn't get them close enough together unless you staggered them. It's up to you, but I'd suggest going with the trainer. Use the instability to your advantage and "embrace the suck" as Ryan Hurst from GMB would say 😂 It'll be tough at first but worth it in the long run.

@Asadc1995 4 года назад

How is your weighted chins pulls on the lately. I know you have a weightvest. Keep doing those front lever statics dynamics and also weighted chins pulls. They kinda supplement each other. Both the weighted pull ups and the front lever. And if your some day reach 70-90% bw percentage who knows you may get for free a OAC/OAP=One arm chin up/One arm pull up

@paquito4147 3 года назад

I have never tried tuck front lever rows but I will add them to my workout as I feel I have little volume by doing only weigted chin ups for back. I currently can do 30 kg chins/pulls for 3x5, do you think I can do some tuck front lever rows? I'll try it next day I workout

@marvins.7893 4 года назад

More straight arms maybe?

@fustilarian1 Год назад

are you sure that ROM is enough for tuck front lever pullups? I feel like you should be able to pull close to your waist or if you're on a bar get the bar to touch your abs, it does feel super difficult to go that high though.

@iSwearToCod Год назад

i don’t get it. if i’m tucked then my knees will hit the bar first. that’s why i’m here, to check if it’s right

@CuanZ 4 года назад

yo, how high up should you pull? abs to bar or just 90 degree elbows.

@street-workoutnation2964 3 года назад

Abs to bar always

@stresslee Год назад

You must get Johnny sins commented so much huh 🤣🤣

@MinusTheGym Год назад

Lol I really do, but I take it as a compliment (and it helps the algo)

@proveporx1926 4 года назад

I already do it with one leg the are like hard

@nikolai4998 4 года назад

Sir I want to unlock the push-ups Like standard, diamond and wide push ups.... Can I do their negatives and unlock these movements ?? Please reply Sir Big fan.

@TabibosNachos 4 года назад

I would reccomend you to do incline push up like using a chair or a wall but doing negative also can help also see if you can stay at the bottom as much as you can this is how i started :)

@nikolai4998 4 года назад

@@TabibosNachos Thanks for the advice sir. But how much reps and sets should I do for negatives of each variation ??

@nikolai4998 4 года назад

@@TabibosNachos And what do you mean by stay at the bottom as much as you can ??? I didn't quite get it.

@nikolai4998 4 года назад

@@TabibosNachos 🙏🙏🙏

@nikolai4998 4 года назад

@@0xDEAD-C0DE I can't yet do a pushup.

@tearkayron3021 4 года назад

Johnny sins face, Joey trabbianis voice

@thinhk3 4 года назад

Use false grip u gonna do Full rom instantly

@herc1305 4 года назад

I think it's called a pull up because you actually are pulling up. Rows are done using weights, machines and does not involve pulling up. Very well done and informative video though!

@street-workoutnation2964 3 года назад

No whether it’s body weight or weights it’s called a row

@Sirkkusecretsannel 4 года назад

You have a nice channel but I just can't get past the fact you look like the Johnny Sins from Brazzerz.

@localhostechoEro 4 года назад

I don't mind you don't eat meat, but just number of grams of protein isn't an argument. There are many types of protein.

@LevelUpWellness 4 года назад

Ero Do Are you referring to the amino acid profiles of different foods? Or the literal different types of proteins synthesized by our bodies? Ex. Actin, elastin, fibrinogen.

@rustyshackleford81 4 года назад

That lunch is whack af...

@joseurriola9754 4 года назад

Half Adv tuck Front lever pulls...

@street-workoutnation2964 3 года назад

*pullups

@rexfarell 4 года назад

Vegan food? pff! If I work out I don't want to eat like a bunnie.

@fuukmesidewayz250 4 года назад

then eat like a gorilla

@dasmartretard 3 года назад

curious, is the movement not possible in a controlled manner to have your hand reach in line with your belly rather than your elbows in line with your back?