one arm front levers

i saw a picture of someone do this and i want to get it. i plan to post my weekly progress and eventually pictures here and any suggestions and comments are welcome.

in addition to my other training, here's what i do now to train specifically for them:

side levers in various positions

around 60 seconds per side

maximum straight body left side is around 10 seconds right side is around 7

single arm front lever pulls and static holds in various positions with/ without pinky spot

3 x 3 and 5 all out holds

my statics are around 1.5-2 seconds for straight and around 3-4 seconds tucked

weighted front lever pulls and static holds in various positions

3 x 5 and 5 all out holds

right now i use 35 lbs on ankles

any suggestions?

It you haven't taken a look at the Front Lever Tutorial on beast skills yet i recommend you do. I has a little blurb about how he is developing his one arm front lever. Also i was reading a blog about a guy that was working it a while back i'll see if i can find it again.

tsOOnami I think if you are in gymnastics and if I remember corectly you are already learning nakayama and so on, you will succseed quickly...Here will be a great deal of sholder strenght and muscle.

I don't train regularly anymore so i guess you could call me a "retired" gymnasts even though that sounds really weird to me.

and when i do train i tend to have workout ADD haha

I actually feel this more in my lats and obliques than my shoulders.

anyways i saw a counter balance method of training these, i hold a small weight in my other outstretched arm and it helps spot me to some degree so i can perform these as slowly as possible

Aug 25th progress

with 4 lbs assist 3 pulls each side:

GOOD