Progressing the Front Lever

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One-Fall
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Progressing the Front Lever

Post by One-Fall » Wed May 23, 2012 9:44 pm

Summer is here, no doubt! Was hoping to increase my core strength this summer. Would love some input from gymnasts, fitness enthusiasts or, God-forbid, climbers who train. How do you progress a regular front lever to the one John Gill does here?

thanks,

lee
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Re: Progressing the Front Lever

Post by THB » Wed May 23, 2012 9:47 pm

you let go with one arm. simple.

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Re: Progressing the Front Lever

Post by climb2core » Wed May 23, 2012 9:58 pm

Training specificity. If you want to do a 1 arm lever then train it. We used to do a lot eccentric training with a partner for levers, crosses, etc. Have someone throw your legs up and try to lower as slow as possible. Repeat to failure. If you don't have someone to throw your legs you can rig up a bungee system to bounce from. The way his body is turned also makes me think doing iron cross work in a similar fashion on the rings. Also do lever circles with both hands on.

I would go easy at first though, looks like a great way to tear/strain your lat.
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Re: Progressing the Front Lever

Post by climb2core » Wed May 23, 2012 10:00 pm

Oh and I think this lever is more about lat vs core. Weak abs/obliques won't be why you can't hold it if you can already do a regular lever.

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Re: Progressing the Front Lever

Post by THB » Wed May 23, 2012 10:05 pm

ok... this sounds like solid advice, way better than my advice. go with what climb2core says.

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Re: Progressing the Front Lever

Post by der uber » Wed May 23, 2012 10:08 pm

Come out to hesters. We'll see ya on those levers.

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Re: Progressing the Front Lever

Post by horst » Thu May 24, 2012 7:58 am

I'm not sure there's a practical upside to training a one-arm front level--Gill told me himself that it's a "party trick"...and a risky one, because of the strain placed on the elbow and shoulders.

I've been lucky to spend a few days with JG in the past decade, and he has remarked about how he wishes he would have been a little less of a gluttony for punishment when it came to some aspects of his training. Since his mid 40s he had elbow and shoulder problems--and a completely torn biceps--which basically ended his hard-climbing career.

But he still boulders easy stuff (<V5) in his early 70s. Here's a photo of me pointing him the way to the next climb the circuit!
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Re: Progressing the Front Lever

Post by One-Fall » Thu May 24, 2012 8:22 am

Sounds like I might need to rethink summer plans.

Thx for the awesome pic, Eric.
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Re: Progressing the Front Lever

Post by horst » Thu May 24, 2012 8:34 am

Lee,
Working a regular two-arm front lever is still worthwhile for climbing fitness (core, etc.)...and relatively safe.

E.

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Re: Progressing the Front Lever

Post by climb2core » Thu May 24, 2012 8:35 am

Well, I agree with Horst that it is more of a party trick. My initial thoughts were that the time spent training this would not yield nearly as much benefits and climbing practice... again training specificity. I just went and tried one. I can do a lever pretty easily still. When I let go of 1 hand I dropped like a jelly roll, lol.

Spend your time driving to Hesters. ;)

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Re: Progressing the Front Lever

Post by One-Fall » Thu May 24, 2012 10:17 am

For me, it comes down to the amount of time I can dedicate. It's easy for me to find 20 minute blocks to trai Not really enough for a bouldering beat down, but plenty for a core workout.

As for Hester's, oh boy. Matt and I'll be there on the weekend.
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Re: Progressing the Front Lever

Post by kafish2 » Thu May 24, 2012 10:39 pm

Lee, it seems to me that the type of core work outs you are looking to are not needed for what your goals are. I have only heard of one climb that involves a one armed front lever and it is still waiting for its second ascent. However, the climbs on your to do list are much different, they are footwork intensive, vert, and I think you would see very little gains from the ability to lever, much less one armed, when approaching these goals. If your gym is still the same as it was last time I visited you would get a much more functional core session by getting much smaller foot holds on your wall (when I was there most of them were rather large blocks). By small I mean screw in small, or maybe even chisel in a few small features into the wood panels themselves. There are few small feet where the wood splintered at rocksport that were cool to use, maybe make some at your gym. Just thinking this may be more functional not only for working your core while climbing (two birds/one stone) but also just in general a more relavant method to your specific goals.

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Re: Progressing the Front Lever

Post by One-Fall » Fri May 25, 2012 6:43 am

Kyle, we have 75 on order. Come over and show us how to use them.
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Re: Progressing the Front Lever

Post by kafish2 » Fri May 25, 2012 7:41 am

Thats awesome news man, and I am game for another lab session, just let me know when.

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