Monday, July 06, 2020

MindfulMover on Front Lever Training

Tuck Front Lever Pull - not sure about the difference between this tuck front lever pull and the other one posted on Instagram on a different date:



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#TechniqueTuesdayMM: Tuck Front Lever Pulls . When developing Straight Arm Strength, one of the best ways to build it is by using movements with a concentric (lift) and an eccentric (lowering) to build the strength and muscle mass you’ll need. This will allow you to pull into, lower into, AND pause in the position . For the Front Lever, there are several movements we can use to build those foundational steps. And if you missed them, ask to be tagged in the comments. After those steps, we’re ready for Tuck Front Lever Pulls . To perform them, follow these steps . Step One. Hang off a bar or rings. Squeeze your shoulders back and down. Don’t get anal about this. Front Levers with completely retracted shoulders are rare. Just do your best here . Step Two. Pull the bar downward with straight arms like a front crawl in swimming which will allow you to bring up your lower body in a Tuck shape . Step Three. Don’t forget your eccentric. Lower down slowly and in control because a controlled lowering builds gains too! . Using this movement along with the earlier ones will build you a strong Front Lever that is also easier to maintain than if you had just built it using statics. In addition, it’ll give you to strength to move into and out of the position which has a whole list of benefits! . Give it a try and get on the Gain Train!
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Front Lever Pull







#TechniqueTuesdayMM : Front Lever Pull . Front Levers are a great tool for developing massive amounts of upper body pulling strength! If you want to see some reasons, check out last Strength Sunday post! . With so many reasons WHY to train it, the question becomes HOW? . Just like Planches, the common method is to use static exercises. But since we believe that #staticssuck we are going to go over a better method of training the Front Lever. And that is the Front Lever Pull . To perform it, follow these steps . One. Hang off a bar or rings with a pronated (hands facing away) grip. Squeeze your shoulder blades back and down. . Two. Keep the arms straight and press press down like you’re doing a front crawl in swimming. Keep body tight and if you’re strong enough, your body should begin rise up toward the bar or rings. . Three. Once you reach the top, reverse the motion and lower down slow. Front Levers respond EXTREMELY well to slow eccentrics. . Performing these pulls has the benefit of a lift AND a lower, unlike static exercises. In addition, you can add some extra gains by pausing in the middle on the way down! . Use the Front Lever Pulls to improve your Front Lever and get aboard the Gain Train! And if this movement is too advanced, comment below and we will tag you in a more beginner friendly movement that will help you work toward this one!
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Bodyweight Arc Rows for progressing to Tuck Front Lever Rows






#MindsetMondayMM . One of the biggest limiters of growth is the inability to consider a new idea or possibility. Being attached to the same old ways things have always been done and refusing to be open to different methods is how you leave gains on the table . In the bodyweight strength field, this happens in the form of trainees being unwilling to be open to new ideas. For example, static holds, L-Sits, Hollow Body Holds etc are all thought of as 100% necessary for the development of bodyweight strength. Especially in beginners . Yet here at MindfulMover, we have eliminated these exact things and for our beginners and they make FASTER progress for it. 😂. Without a single static or hollow hold being done 😂 . Being open to new ideas and new methods that provide better results is one of our top tenants as coaches because we want our trainees to make the best gains possible. Not be stuck in the old and outdated ways . One example is with front lever rows. It’s hard to find people who are able to front lever rows with full range of motion and touching their hips to the bar. We wanted to make this movement accessible for EVERYONE. Not just the freaks. So we thought up a movement called a “bodyweight arc row” and started implementing that to improve our trainees rowing strength and bring them toward full range of motion front lever rows . The testimonials on that will be coming soon! But for now, you can see the results in the video here where I’m able to touch my hips to the bar for multiple reps in a Front Lever even with my tree trunks for legs 😂 . Give it a try and get on the rowing gain train! And keep an open mind when it comes to making the best gains possible as you work on your bodyweight strength training!
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Technique for Bodyweight Arc Row






#TechniqueTuesdayMM: Bodyweight Arc Rows . Row work is important for balancing out the strength you develop as you work toward things like Chin-Ups, Pull-Ups, and One Arm Chin Ups! They help to keep your shoulders balanced and healthy, build more pulling work volume, and add another angle you are strong from! . The only problem is that with normal bodyweight rows, you’ll eventually run out of resistance to add. The problem you’ll eventually run into is that once you get to the point where you’re able to perform bodyweight rows with your feet elevated on a bench and your body is completely horizontal, it can be hard to add resistance. And while the goal is to eventually move on toward Front Lever Rows, even the hardest versions of normal bodyweight rows probably won’t be enough to bridge the gap . To solve that issue a great tool to use is the Bodyweight Arc Row. Just like you go from Pushup to Leaned Forward Pushup to Tuck Planche Pushup, you can go from a normal Bodyweight Row to a Bodyweight Arc Row to a Tuck Front Lever Row! . To perform them, follow these steps! . Step One. Grab the rings put your feet in front of you. The same rules apply as normal rows. The further your feet go in front of your body, the more difficult the movement becomes. The goal should be to eventually have the feet elevated on a bench and the body horizontal. . Step Two. Pull the rings downward and draw your elbows back behind you. The goal is to touch the rings to your lower abdomen. Make sure you don’t cheat by contorting your body in a way that gets you into Cirque du Soleil! . Step Three. Lower down slowly and in control. This part is hard but if you fall fast enough to deploy a parachute, reduce the resistance a bit and try again! . Using these can help you improve your rowing strength and bridge the gap between rows and front lever rows so you can get onto the gain train! . Check the IG stories to see the preferred tempo for this movement!
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Front Lever Progression

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#StrengthSundayMM: Beginning Front Lever Progressions . The Front Lever is an AWESOME display and builder of straight arm pulling strength but it comes along with one MAJOR problem. That problem is “how do I start?” . Some people are lucky enough that they can simply start off performing a Tuck Front Lever and then continue through progressions. But for many of us, that isn’t enough. We need something to allow us to begin the progressions up to the Tuck Front Lever. So what can we use? Easy. We can use the Arching Pull In AND Arching Pull In + Leg Raise . The Arching Pull In allows you to build up Front Lever strength in a progressive way. Simply hang off a bar, squeeze the shoulders back and down, then pull the chest up towards the ceiling. As you get stronger, pull up higher and higher . Once you’re good at this, pull up to the top, hold there, and add a knee raise. This will make you even stronger and build the Front Lever even more . By using these two progressions, you can go from zero to performing Tuck Front Levers in a matter of time! Give it a try and use it to hop on the Gain Train! And tag a friend who needs help with their Front Lever!
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Full Front Lever Pull

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#StrengthSundayMM: Front Lever Pull . Yesterday, we talked about how a popular exercise called an “Ice Cream Maker” was a Stupid Exercise. If it was an actual flavor, it would be something like mint... which no one should like or eat 😂. So today, let’s go over one you SHOULD include: The Front Lever Pull! . The Front Lever Pull is a straight arm pull from a hang, through a Front Lever, and to an inverted hang. Now why is it so worth your time? . In terms of gains, it can provide awesome gains in terms of straight arm pulling strength, opening up movement options on bars and rings, as well as improving performance in things like climbing, grappling, and more. Plus, let’s be honest: it looks freaking cool! . In terms of FREE gains, when paired with Pull-Up work, it can unlock the Ice Cream Maker with NO direct work. And when paired with Planche and Muscle Up work, it can allow you to do that move where you go from a Front Lever, through a Muscle Up and into a Planche on the rings. Also with no direct work . With so many gains and free gains, it’s easy to see why Front Lever Pulls are an exercise you should include i into your training. Give it a try and get on the Gain Train! And tag a friend who needs to do some Front Lever Pulls!
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Tips on moving through the progressions (not being a form nerd)
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#FrequentlyAskedFridayMM: Form . You know what’s one of the BEST ways to ensure that you stunt the growth of your gains and NEVER reach the highest level of bodyweight strength that you can?Easy: Become SO attached to perfect form that you “miss the forest for the trees” and don’t understand how to use form to progressively overload. Become a Form-Nerd. 🤓 . That’s it! Your growth will be stunted and you won’t have to worry about ACTUALLY making those pesky gains. 😂 . But for the rest of us who DO like gains, keep reading and let’s learn how to use form as a way to PROGRESS! . See , the common progressions for things like a Planche or Front Lever is the Tuck, Advanced Tuck, Straddle, Half Lay, Full position progressions. Going through these positions progressively extends the length of your body and makes it HARDER to perform whatever movement you’re doing in that position . Form-Nerds become suckers about the positions themselves. They say Form-Nerd type things like “your scapula isn’t perfectly retracted in your Tuck” or “your lower back isn’t perfectly flat in your Adv Tuck” or “your hips piked in your straddle” or “your body isnt fully hollow in your full”. And that’s one of the big reasons Form-Nerds don’t progress very far: The jumps between some of these progressions are TOO BIG. If you ONLY progress when you can use the next progression with PERFECT form, you’ll eventually get stopped by a gap that is too big to jump . To not be a Form-Nerd and stunt your progress, think of each of these positions as ways to increase the LOAD! The body position isn’t what matters as much as how the position changes the LOAD you are lifting. You can do this by looking at how far your SHOULDERS are from your HANDS . As you use harder and harder positions, your shoulders have MORE distance from your hands. THAT is what makes the movement harder. If you understand that, then the body position is just a TOOL to extend the shoulders away from the hands so that you can INCREASE the load and make gains . So don’t be a Form-Nerd. They are slaves to form. Instead, use form as you should: a tool to help you progressive get stronger! Give it a try and get on the Gain Train!

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