Front Levers For Climbing: 4 Progressions To Get You Stronger

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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