Skill Academy
Hold the body horizontal, face up, under a bar with straight arms.
6 stages
Most athletes need 1 to 3 years of regular pulling work to reach a full front lever. Each stage can take several months.
2 to 3 sessions per week, with at least one rest day between sessions.
Pass each stage by meeting its criteria in one session. Then move to the next.
Stage 1
FreeScapular control and a solid hollow body.
Too hard? Do dead hangs and inverted rows.
Stage 2
PremiumKnees to chest, back horizontal.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 3
PremiumFlat back with the knees still bent.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 4
PremiumOne leg straight, one leg tucked.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 5
PremiumBoth legs straight and apart.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 6
PremiumLegs together, body straight and horizontal.
Drills, technique notes and progress tracking for this stage are in Premium.