front lever bent legs

Hello,

i like to have some cerroections about the form. i try to retract and depress but i loose it.

i cant find it in the foundation of fl how i can train for better retraction for frontlever.

i also have a real problem with getting better in this. i did almost the same time half year ago and couldnt extend it much. maybe on the first set.

i train this at least one or two times a week.

i think i know the answer : i should stick to it and be patient. but maybe i should do different pragramming ?

For front lever the shoulders should be depressed and protracted not retracted. 

You want to continue the hollow shape you develop from hollow body holds, through body levers etc. Depressed and protracted scapulae gives you a good activation of the lats which you need to connect the arms to pelvis!

Wow, that was quick. thanks.

I think i already did protaction :-) so that are  good news!

I will try that. 

Patience aside (I could use some extra servings on that one) it doesn’t look like your arms are fully locked, completely straight. Also looking at your shoulders' angle, the latissimus dorsi activation doesn’t seem strong enough. This may explain, in part, why you haven’t seen more progress. My FL student 10ç.

Since you’re already questioning your programing, it may be worth revisiting previous straight arm elements and make sure you’ve mastered “straight arms” in earlier progressions. Sometimes what we think is “straight" is not straight enough:) Cheers.

Hey Merlin, good to 'see you' again :-)! 

Good progress so far, that is a difficult position to hold! What I would do is establish a baseline for FL strength in a given position (such as this one) and film yourself. Use that as the basis for your programming and once your program cycle is over you retest the same position. If you have made progress, great then you're on track. If not, change the programming.

How is your FL inverted hang (on a bar) and eccentric FL? 

Best regards! 

 

Hey Niels,

Good to hear from you!

I switched the programming already 6 weeks ago.

I  first do 3-5 Sets of eccentric FL,

And after i do 2-3 Sets of inverted Hang. So really funny that you recomment it to me:-)

Thanks and looking forward to meet in 2017!

Kind Regards 

I always thought that front lever was rectracted sccpula, but you say that it is fully protracted in reality??