Front Levers For Climbing: 4 Progressions To Get You Stronger

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In our latest video Ollie Torr runs through 4 simple workouts, to help you do a front lever!
Progression 1:
Exercise 1 - Hanging L sit.
4 sets - 5 second hold each set - 2 minutes rest between sets
Increase time of each set to make it harder
Exercise 2 - Hollow body hold.
4 sets - 10 second hold each set - 2 minutes rest between sets
Increase time of each set to make it harder
Exercise 3 - Lat pull over.
4 sets - 4 reps - 2 minutes rest between sets
Increase load used to make it harder
Progression 2:
Exercise 1 - Front lever tuck
4 sets - 1 to 5 second hold each set - 2 minutes rest between sets
Increase time of each set to make it harder. Extend to make harder
Exercise 2 - Hanging leg raises (toes to bar)
4 sets - 4 reps - 2 minutes rest between sets
Increase reps per set or add ankle weights
Exercise 3 - Lat pull over in hollow body holds
4 sets - 4 reps - 2 minutes rest between sets
Increase load used to make it harder
Progression 3:
Exercise 1 - Front lever hold (one leg bent)
4 sets - 1 to 5 second hold each set - 2 minutes rest between sets
Increase time of each set to make it harder. Extend to bent leg to make harder
Exercise 2 - Leg raise to front lever lower
4 sets - 4 reps - 2 minutes rest between sets
Increase reps per set or add ankle weights
Exercise 3 - Wide arm pull ups
4 sets - 4 reps - 2 minutes rest between sets
Increase load used to make it harder
Progression 4:
Exercise 1 - Front lever hold
4 sets - 1 to 5 second hold each set - 2 minutes rest between sets
Increase time of each set to make it harder.
Exercise 2 -Front lever lifts
4 sets - 4 reps - 2 minutes rest between sets
Increase reps per set or add ankle weights
Exercise 3 - Leg raises (toes to bar)
4 sets - 10 reps - 2 minutes rest between sets
Add ankle weights to make it harder
Enjoy!
Intro: (0:00)
Progression 1: (1:12)
Progression 2: (6:31)
Progression 3: (10:25)
Progression 4: (15:08)
Outro: (19:32)
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Опубликовано:

4 авг 2024

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Комментарии : 143

@dirtbagvibe 3 года назад

Awesome! Been stuck wondering how to progress passed being able to lift into a lever. Time for more training!

@LatticeTraining 3 года назад

You can find loads more on our free Crimpd app too 💪

@hayfay6851 3 года назад

can you add the suggested duration and reps as text overlay in your videos?

@RubinKlein25 3 года назад

Great video, really helpful to systematically progress the front lever. I am definitely adding these exercises to my workout!

@matthewbenger754 3 года назад

Perfect timing! I’ve recently started training to hold a front lever. Looks like a great program

@joolsgrommers1466 3 года назад

One time cue that helped me loads with FL is to 'look straight up'. Not tucking your chin (while looking how straight you are, or not) the weight of the head actually makes a pretty big difference (for me, with my big noggin...)

@LatticeTraining 3 года назад

Thanks for the tip 💪 Great idea 👌

@julienbuonarota9508 Год назад

Thank you for the precise notes !

@JasonOgasian 3 года назад

Best front lever guide I've seen anywhere. Thanks Lattice!

@LatticeTraining 3 года назад

Wow, thanks Jason!

@nathan94noble 3 года назад

These videos are great! Love the clear concise plan for progression, can't wait to see more :)

@LatticeTraining 3 года назад

Have a look at some of our fingerboard training vids too 😊

@polgzz 3 года назад

Video and audio very good quality 👌. Content superb!!🔝. Awesome channel!

@stevenclimb 3 года назад

This is gold!!!

@metcaldm 3 года назад

thanks for the detailed progression, it touched on most of the same areas of progression I've seen on other channels but also added some new ideas too.

@LatticeTraining 3 года назад

Great to hear!

@amateuradventurer9481 3 года назад

Amazing video with lots of helpful tips! Thanks for doing this Lattice Training!

@LatticeTraining 3 года назад

Our pleasure!

@momchilatanasoff7456 3 года назад

Thank you very much!

@scottmason1937 3 года назад

Nice vid thank you! 👍😊

@nicwong1195 3 года назад

Great video

@lauramiller8479 3 года назад

Thank you for this! One of my 2021 training goals is to do a full front lever. Happy to now have a proper progression to follow

@LatticeTraining 3 года назад

Best of luck!

@sidneymyer 3 года назад

This is the best progression video for such a hard exercise. There are so many resources for this but your one is so concise. Would you ever consider doing a Planche one? I've been working on both front levers and planche in lockdowns!

@LatticeTraining 3 года назад

We’d like to say yes, but realistically we’ve got a lot already planned in now for filming so this winter cycle it’s prob unrealistic. Sorry! 😬

@oldi6btm6t9d4 3 года назад

Awesome!

@george1303 3 года назад

great video

@sellonen 3 года назад

Literally a week ago I decided to start training for front lever (again). Such a great timing, because I have given up on this several times before due to lack of progress.

@LatticeTraining 3 года назад

You got this! 💪

@Timopea96 3 года назад

Definitely heard a little toot at 13:15

@LatticeTraining 3 года назад

🤣

@zombiecatcher 3 года назад

My dog farted right after I clicked the timestamp

@oschong6928 3 года назад

Awesome content!

@LatticeTraining 3 года назад

So kind! Hope you are getting on well with your front lever 💪

@LukeRockCimber 3 года назад

Ollie is THE resource for climbing training knowledge!

@LatticeTraining 3 года назад

He’s not bad with his S&C! The joys of being an ex elite gymnast and an Masters in exercise science

@mwpno2 3 года назад

Absolutely love this! Have literally been thinking in the last week I want to start learning to do front lever, so perfect timing! I was wondering whether you'd be able to do a similar thing for one arm pullups? That's another one of my goals for 2021!

@LatticeTraining 3 года назад

We'll put it on the list of 'Most wanted' for you 🤞

@adamwinzler6462 Год назад

did you achieve it?

@tonyluvbalony6837 3 года назад

I’ve been looking for a nice and progressive training programmer for front leavers. This is really helpful, thank you!

@LatticeTraining 3 года назад

Glad it was helpful! Have you tried our Crimpd app? www.crimpd.com/

@tonyluvbalony6837 3 года назад

@@LatticeTraining no, but I will now haha. One more thing though. I recently messed up my shoulder really bad while doing the lat pull-over exercise in level two, which has forced me to give up training entirely for almost a week, and that while I was just hitting tucks for 5 seconds. Needless to say I’m pretty bummed out about that. Could you maybe make a video explaining how to avoid injuries with these kinds of exercises?

@domkolarova 2 года назад

Thanks for the video guys its really useful! Would you say a session on this once a week is sufficient to see progress or would you recommend twice a week?

@MikePlus 3 года назад

Anecdotally, I think weighted pull-ups also helps a lot for this exercise - even moreso than just doing wide pulls. Full ROM for even the scapula so that you have really strong upper back and shoulders to hold the position.

@alfrednOObel2 3 года назад

How much weight would you recommend for the lat pullovers to aim for? Of course it's dependent on the body weight, so let' s say what percent of my bodyweight should I lift on this exercise?

@emilyc4185 Год назад

Thanks for the video. Well explained on the progressions. BTW where can I find the T-shirt he's wearing?

@boulderfighters2590 3 года назад

Great video as usual. Would one progression represent one workout for you? So doing all the exercises in one progression with good form?

@morgan7a 3 года назад

Great vid and just what I need but what are those arm weights? Are they dumbbells without the weight?? What to substitute if we don’t have?

@EtaZeta01 3 года назад

What kinds of weights should we be expecting to get to with the lat pull over exercises before moving onto the next progression?

@wiseclimbroko 3 года назад

YEAH¡ thanks¡

@DavidShurr 3 года назад

I've seen a lat pullover done with a single dumbbell that is held with both hands and lowered directly above the head. Is there any reason you have opted for this 2x dumbbell version? Perhaps because it's more akin to a front lever hand position on the bar? Also involves a bit more chest, perhaps.

@kevinscott684 3 года назад

When to move on to the next progression? For example, what weight on the Lat pull over is sufficient before moving on to progression 2?

@romanhennig9435 3 года назад

For the hollow body hold, are only your shoulders leaving the ground or the whole back? Do you have only a single point of contact to the ground on your butt or does your thoracic spine also touch the ground?

@LoganJung 3 года назад

How do you recommend we structure a session / week with the each progression exercise?

@RitmoClave 3 года назад

I would recommend you to rest at least 48h between core sessions. And I think the structure proposed is quite good like that

@adriangjurasic1822 3 года назад

Would we do the exercises in the progressions 2x per week as a rule of thumb?

@pierrez8570 3 года назад

Awesome! I can do most of progression 4 exercises but my hollow body holds suck big time. I know where my weakness is then.

@LatticeTraining 3 года назад

It's great to know the areas that need challenging. Do you use our Crimpd app? That would really help as there's loads of sessions on there 👌

@pierrez8570 3 года назад

@@LatticeTraining I do! In fact, I can safely say that Crimpd is the only thing that keeps me from turning into a full couch potato in the current unending lockdown

@LatticeTraining 3 года назад

@@pierrez8570 can we quote you on that?!?! :-)

@pierrez8570 3 года назад

@@LatticeTraining Haha, absolutely!

@jakelevi1996 3 года назад

Awesome, thank you! On another note: I would love to see a progression/technique video for muscle ups. I'm pretty sure I have the power and strength to do them (and I can do cheating/"chicken wing" muscle ups, where I get one arm above the bar first then the other), but I've not yet been able to do a proper muscle up with proper technique. Also, hand stands while you're at it! 🙂

@DIYToPen 3 года назад

Two things for muscle ups, work on the kip as a technique. There is never an excuse to chicken wing, it's bad for your elbows and you just want to focus on getting both arms up at once, it ingrains bad technique otherwise. You either get over the bar with both arms or not at all. You won't get a strict muscle up for your first muscle up, start with a swing. If you think you have the strength or want to test that theory, do some explosive pull ups, if you can pull up to below the pecs you're good. Two more things... Ring muscle ups are good practice and less painful to begin with. There's an element of leg lift involved in the muscle up, especially the ring muscle up, so practicing toes to bar or hanging l sit / v sit, the idea being you raise your legs and use the angular moment to assist rotation around the rings. Handstand wise, just get practicing. You can learn muscle ups in a day, handstands just take time.

@florianbar873 3 года назад

Work on weighted pull ups. Once you can do 5 reps with an additional 30% of your body weight, you'll be flying up that bar when you do regular ones.

@Bobbycartuner 3 года назад

What about not training on a bar but on a pegboard. E.g the first L exercise. Does it have the same training effect or are your wrists not loaded in the same way as on a bar so you dont get that wrist training?

@scottnon9779 3 года назад

How often would you say one should do these workouts?

@Schyluer 3 года назад

So i tried this yesterday at the gym i climb at. I got to progression 3 and everything was fairly easy. And I can do everything on progression 4 except the front lever hold. Should i go back to progression 3? I can hold half a front lever. Looks like everything is straight then i bend my knees and hang my feet. Trying to dial in my weakness to figure out what I should focus on more.

@mnykkochino 2 года назад

@Lattice Training What are your thoughts on using a Theraband as an intermediate step to achieve a full front lever? Over the past few months I have tried all the intermediate exercises you mentioned and also a few others like the straddle front lever and using a thera band around your feet wrapped around the bar for assistance. I found that using the Theraband is the closest stimulus to the real front lever as you are actually in the same position and you understand which muscles you need to engage while in the intermediate exercises you are never really in the same position. Then as you get stronger you can just lower the resistance of the band used until you can actually do it without any assistance. I'm actually asking as I never seen any videos about front lever progression mentioning the use of elastic bands and to me it was the best way to achieve a full front lever. Cheers

@LatticeTraining 2 года назад

Yes we really like using bands as well. A great way to hold a full lever position with less intensity. It likely works best with other variations as well because its hard to modulate the intensity by small increments. Though increasing TUT works well too.

@vincentgaspoz4508 3 года назад

Awesome video, as always :) I would have a question nonetheless. I'm able to hold quite easily a front level with one leg if I go from the top of the bar to the front lever position, but I can't do it the other way around ( as you do on the video). I think it's because I lack lower back strenght , but maybe I'm wrong ?

@LatticeTraining 3 года назад

It’s a combination. Potentially there could be some lower back weakness (relative) but also don’t forget that it is significantly easier to lower into the position. That’s completely normal

@vincentgaspoz4508 3 года назад

@@LatticeTraining thank you very much for your answer ! I will give a serious try to your workout now that everthing is closed :/

@Hizhishnik 2 года назад

Sorry, maybe I'm missed something, but how I should build my session: Complete one type of exercise then rest and repeat 3 more times and only then go to the next exercise. Complete all of the exercises one after the other rest 2 minutes and then repeat 3 more times. Thx, and great video, as always!

@18akbennett 3 года назад

How often should you be repeating the progression stages?

@evanschneider47 9 месяцев назад

What frequency would you recommend? Aka how many times per week would you recommend

@ianarmstrong4775 3 года назад

Progression 3,inverted deadlift/eccentric front Lever. I don't have the height in my garage for these. Any ideas? I am using rings so I could lower these but this removes the leg raise element.

@LatticeTraining 3 года назад

Low set of rings is probably your best bet here 😊

@alexharvey5808 3 года назад

Is this info also available in the Crimpd app?

@brianwallace8608 Год назад

How many days a week would you train this? Sorry if I missed in the video

@karlderdelinckx 3 года назад

Nice video. What about a slight bend in the arms? That makes a huge difference for me. Completely straight arms or a slight bend. The example in the video seams a slight bend. Is this ok or do you really need to train to keep the arms as straight as possible?

@LatticeTraining 3 года назад

It all depends on what works best for you and allows you to progress through training. For example, if you find to first do a full front lever you need a slight arm bend, then go for that... once you become comfortable and have full completion, then you might look at straighter arms IF you find that harder 😊

@karlderdelinckx 3 года назад

@@LatticeTraining tnx! I’ll go for the front lever then and will work the bend arms later.

@street-workoutnation2964 3 года назад

@@karlderdelinckx always keep straight arms

@shivs254 3 года назад

I've been doing sets of hanging leg raises (say 5 at a time) for a while now, is the hanging L sit more climbing specific? Or are they just training different things? Thinking of changing to the hanging L sit after seeing this

@zraybroske2416 3 года назад

Not sure, but I do know the European climbing assessment has the L-Sit as a middle-grade assessment to demonstrate core strength specifically for climbing.

@street-workoutnation2964 3 года назад

Don’t use L sits for core strength use hollow body holds because L sits use more of the hip flexors

@mrt20755 3 года назад

I only have gymnastic rings, can I use them instaed of a bar?

@botondgavaller817 3 года назад

ofc!

@cameronnewby6510 3 года назад

Are these progressions on the Crimpd app ?

@cameronnewby6510 3 года назад

@@ClimbersCrag Looks like I should upgrade then. Cheers keep up the great work guys!

@elornpecorari8798 3 года назад

Hello ! How many sessions a week would you recommand ? Have a nice day :)

@street-workoutnation2964 3 года назад

3-4 sessions a week if you train for 1 hour or more and 4-5 if you train for 30-40 minutes

@sentfromheaven4465 3 года назад

So where do you start if you can barely hold the hanging L-sit for 5 seconds?

@jonnes__4657 3 года назад

🐱‍👤 The front lever is against physics! #Question: Can I also do a front lever on a hanging rod (trapeze bar)? It swings a bit during exercise! .

@joela8479 3 года назад

Question: how many of the actual rep do you perform per a set

@JanKlaas93 3 года назад

look in the description ;)

@masterelko320 3 года назад

What about using bands?

@LatticeTraining 3 года назад

Definitely! They work well 💪💪

@alexwebber1790 3 года назад

What weight to aim for with the lat pullover?

@LatticeTraining 3 года назад

Depends on your starting level. If for example you are going for 8 reps, use a weight that leaves a couple reps in reps in reserve i.e. a weight you could do 10-11 reps with.

@Xeratas 3 года назад

How old are you lattice guys?

@olivierbernard4586 3 года назад

How many sessions per week do you recommand ?

@LatticeTraining 3 года назад

Depends on the individual - enough to create a small amount of overload :-)

@Lovec3MH 3 года назад

I wanna mention that I am horrible at forward bends, and I can only do progression 1 for about 15s max BUT I can easily do progression 3 for over 15 seconds.

@ThundersLeague 3 года назад

If front lever tucks feel impossible, you're probably doing it wrong. I could easily do 4x5 leg raises and 4x6 pull over in hollow body with 7kg dumbbells, but my butt would always sag with the front lever tucks. What I was doing is going up in a completely curled up position, then slowly extending my legs. As soon as I extended the legs a bit, my butt would sag and I would have bad form. Instead of this, raise your legs while you are hanging vertically from the bar, get into position, then focus on "pulling the bar to your waist". So once you start raising your legs, you're already in the final position.

@taylorbarton8576 3 года назад

Well this was humbling haha.

@tristanmayfield4851 3 года назад

What happens if I can do a front lever but none of the other exercises?? Probably from excessive amounts of weighed pullups...

@stevenvandijck2814 3 года назад

If you struggle with the L sit. Where should you start?

@streetstatics 3 года назад

L sit

@street-workoutnation2964 3 года назад

Hollow body holds but don’t use the L sit because is used more of the hip flexors

@DeniM-cv2ro 3 года назад

if your one leg looks like his, go back a few steps and work on a easier progression.

@oscartgiles 3 года назад

Why do I find 10 leg raises way harder than a full-front lever?? :(

@nathanedwards2456 Месяц назад

Damn, how do you know I was going to skip progressions 😅

@ThomasStuijfzand 3 года назад

I do not prefer doing progression 3 because you cannot squeeze your but. I prefer doing advanced tuck hold and then move on to straddle!

@street-workoutnation2964 3 года назад

Straddle is way too intense after the advanced tuck do band assisted front lever

@gezzapk Год назад

@@street-workoutnation2964 or try frog tucks so knees bent and pointed out and in front of bar, and back parallel with the floor

@bryanbryan6108 7 месяцев назад

How is this free?

@quarq111 2 года назад

Anyone here who actually went through the whole progression?

@patrickfeige6390 3 года назад

Point the toes for the L sit 😉

@zoardnagy285 3 года назад

I learned the front lever, I'm working 10 sec clean holding but slowly right now. Watch my progression here ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-_HKvNbWX_Mw.html

@chaosengine4597 3 года назад

Ollie starts to breath like a normal person at the end of Progression 3...

@ahmedsaleh7455 3 года назад

Were's the girl

@streetstatics 3 года назад

Im sorry, i dont like this video. In my opinion the straddle is the key to a good frontlever and is far superior to the single leg progression because it isn't unilateral. Sadly it isnt't mentioned once if im not mistaken (I did skip parts). Also I haven't seen any true frontlever holds in this video, as i only consider anything above 3 seconds with good form to be one. I suggest he works on banging out as many straddle sets (more than 5 second holds) as he can and getting a strong frontlever before giving sub par advice. Maybe i am too harsh because i come from a calesthenics background, but at least i can hold a frontlever 24 seconds pr @streetstatics

@LatticeTraining 3 года назад

Thanks for the feedback!! You’re right in saying the straddle progression is a great addition. Stay strong!! 😊😊💪💪

@aaronreed6585 3 года назад

I like lattice a lot, their climbing specific videos are great but this just isn't that great in my opinion, mostly in the latter section. The form with the one leg front lever has absolutely not been mastered, arms too wide outside of shoulder width , the extended leg is way too high and trying to achieve "neutral" hips is going to slow progress. You should have a posterior pelvic tilt, really engaging the glutes and the hams to keep the joints in the same line. I have nothing against lattice but if you want better front lever advice and strength movements please go watch fitnessfaqs or tem merrick. Really appreciate you guys, just felt this is important to say.

@LatticeTraining 3 года назад

No worries, you’re always welcome to an opinion. We have no issue with that whatsoever 😊😊

@mattikeller1781 3 года назад

I disagree, i dont think someone has to be able to display a certain exercise in a perfect manner in order to teach people how to achieve it. Most coaches in most sports cant (or never could) do what their athletes can, it just so happens that climbing is a very young sport in which even coaches tend to be quite young most of the time. And saying he should therefore not display the exercises and let someone else do them who can perform them more cleanly is also rubbish as front lever form doesnt really matter in climbing. Its just an exercise or a benchmark in order to get better at climbing, there is not right or wrong really. And why would his arms be too wide? are climbing holds always shoulder width apart? in street workout people care about the aestethics of a hold, the straightness of the body and so on, because it is highly influenced by gymnastics. climbing is a totally different sport and i think many of the progressions that the typical calesthenics youtuber displays are maybe not optimal ways for a climber to spend their time

@aaronreed6585 3 года назад

@@mattikeller1781 I understand what your saying and yes street workout or callisthenics culture is heavily based around strict form. But thats because strict form makes the movement more challenging and lowers the risk for injury by doing it improperly. There is good form pull ups and bad form pull ups, same can be said for front lever and any other exercise. Form is very important for making the most gains and not getting injured. Also I never mentioned he shouldn’t show the movement, just stated that the form hasn’t been mastered and other channels can provide more in-depth and better advice on form. Im not questioning their method for training for the front lever, just the form. And if you dont think people should have to display an exercise in a perfect manner, then is it also okay to hangboard maximally with poor form? Probably not, its also something which lattice and other reputable climbers recommend, to keep good form in those holds.

@mattikeller1781 3 года назад

@@aaronreed6585 No, but I dont think doing a poor form front lever is all that dangerous.

@street-workoutnation2964 3 года назад

@@mattikeller1781 having a protracted scapula is dangerous so aim for neutral because full retraction is impossible

@teaclimbing 3 года назад

First?

@riffstatics Год назад

No front but you haven't even got front at the time of this video!

@lukasgarcia8433 3 года назад

nice stuff but omg is it even possible to make a video even more boring

@LatticeTraining 3 года назад

Oooh that’s tough praise 😂😂

@mihkelhint 3 года назад

Love your stuff usually, but seems like you little out of depth on this one, no?

@drx_ander Год назад

poor form at all progressions, even at the lighter ones. bent arms, no ppt and many missing better exercises make this tutorial useless.

@elornpecorari8798 3 года назад

Hello ! How many sessions a week would you recommand ? Have a nice day :)

@LatticeTraining 3 года назад

It all depends on how conditioned you are already, what other training you're doing and what your injury history is like! You want to do enough to cause overload (so in the simplest sense this is anything that's more than your body is accostomed/conditioned to) but only do that very slightly - you do NOT want to go into massive overload. Remember that strength training needs more rest that endurance training as well :-)

@street-workoutnation2964 3 года назад

3-4 times a week