straddle Front Lever fix form + weighted pull ups

[Alessandro Di Sanzo]

Hi all!

Now I would like to ask you about my front lever journey.

In the first video I try to get to straddle front lever. I'm quite conscious that my form is not perfect. Especially my legs , that are not in line with torso. If I do some straddle stretch previously, i can only partially fix the problem. Is it about mobility or strenght? How can I fix this problem?

I think my previous step, the one leg, is at a good form. In the second video it is shown my one leg front lever. i can hold the position for 30 secs.

Another question is about weighted pullups! I read somewhere that are very good for front lever because they have a great transfer. Currently I can do 5 sets*5 reps of weoghted pull ups at 16.25 kg overweight (31% of my bodyweight), overcoming the bar with the chin.I didn't test my maximum pull up, but it must be 25-30 kg.

so these are my questions:

1. How can I fix my straddle front lever form?

2.basing on my pullup strenght, do you think I have enough strenght to hold straddle front lever?

3. practicing weighted pullups,Do you suggest before adding more weight to learn touching the bar with the chest as well, or is it enough at the chin?

Thank you all!!

VID_29940620_190208.mp4

vidstitch_video_1415872214176.mp4

Edited November 13, 2014 by mauler

[GoldenEagle]

1. In your first video it is some what difficult to judge what may need to be corrected due to the upright pole partially blocking the view. Going off of what can be seen, depress your scapula more. In the second video your dark clothing is extremely deceiving. Once again more scapula depression. However you aren't bending your arms and it seems like you are doing your best to hold hollow body position.

 

2. Considering the way gymnasts are taught front lever. Pull ups aren't used for preparatory or specific front lever training. A large majority of preparatory training is developing your core strength and while you learn to hold hollow body position. The specific front lever training is more involves more core work as you slowly, over time, extend your legs out to straddle and eventually close your legs.

 

3. Start working on Foundation 1 if you are serious about learning how to hold front lever. Otherwise your current front lever is okay. From the gymnastic world's perspective Front and Back levers are "A" (Easy) rated ring skills. If an individual follows the needed steps that the majority of gymnasts follow anyone can learn to hold front lever. For most of the fitness population it all starts with Foundation 1.

[Alessandro Di Sanzo]

1. In your first video it is some what difficult to judge what may need to be corrected due to the upright pole partially blocking the view. Going off of what can be seen, depress your scapula more. In the second video your dark clothing is extremely deceiving. Once again more scapula depression. However you aren't bending your arms and it seems like you are doing your best to hold hollow body position.

2. Considering the way gymnasts are taught front lever. Pull ups aren't used for preparatory or specific front lever training. A large majority of preparatory training is developing your core strength and while you learn to hold hollow body position. The specific front lever training is more involves more core work as you slowly, over time, extend your legs out to straddle and eventually close your legs.

3. Start working on Foundation 1 if you are serious about learning how to hold front lever. Otherwise your current front lever is okay. From the gymnastic world's perspective Front and Back levers are "A" (Easy) rated ring skills. If an individual follows the needed steps that the majority of gymnasts follow anyone can learn to hold front lever. For most of the fitness population it all starts with Foundation 1.

Thank you for your reply Rayne-William! Of course I want to learn front lever! So if you say foundation 1 cal help me I'm really interested on working on it. But I should need more info about it. Where can I find them? I've also seen that workouts are based on rope climbing. Is there a problem if I can't practice at all this skill, because there is no space in my gym for that?