Learn Front Lever with DIE RINGE App
The Front Lever, which is also called Hangwaage Vorlings, is an impressive exercise that is highly appreciated by both inexperienced and experienced athletes. In order to be able to hold our body horizontally during this exercise, we not only need a strong abdominal and back muscles, but also a high degree of body tension and grip strength. Another difficulty of this exercise is that we have to muster an enormous amount of strength without bending our arms. This “straight arm strength” is very unusual for most athletes and therefore requires a lot of training. With our training program for Front Lever, we give you a feature that allows you to work on these points and master this skill with the help of various exercises.
How can you learn Front Lever with the app?
The training program for Front Lever is divided into three units, each focusing on specific aspects and complementing each other to form an effective training plan.
Increase your shoulder blade control
At the beginning of each training session, a warm-up unit is on the plan, which also improves your shoulder blade control. With Front Lever, good control over your shoulder blades and their movement is extremely important so that it can be performed cleanly and the risk of injury is minimized.
Keep learning
The second unit of the training program focuses on static exercises. Exactly these exercises train the posture in which we want to become strong and are therefore indispensable. Here you will therefore encounter very specific exercises such as the front lever squat or the angle slope, which you have to hold for a certain time. Gradually increase the holding times, as well as the exercises and thus also your strength, with which you can hold yourself in such static positions.
Strengthen your muscles
Finally, the third and final section aims to strengthen your muscles over the entire movement radius. For this purpose, dynamic exercises such as the negative lift are available, with which you can exhaust your muscles and prepare for the front lever.
How does the system work?
The underlying system of this feature is similar to the system of our phase training: It still asks in each training how many repetitions per set were done. This number of repetitions is the basis for the number of repetitions you require in the next training. If all specified repetitions are mastered in a training series, there is a progression in this exercise in the training program. Either the volume or the intensity can now be adjusted in the next training. For the former, the previous exercise remains and the set or number of repetitions is increased accordingly. The intensity of an exercise, on the other hand, is set to a higher level primarily by an exercise exchange. Through these two customization options, the app can individually promote your vulnerabilities and provide you with a versatile training program.
Above all, it is important: The more often you train with the training goals, the better and more individually the training goals are adapted to you!
In addition, you have the option to adjust the exercises manually. This works in the overview of your current training through the bullet points next to the exercises. For example, if you are new to the training goal and the first exercises are too easy for you, you can adjust the exercises this way and select more difficult exercises. Furthermore, you also have the opportunity to start again after a longer break with easier exercises.
Different requirements until a progression is exchanged
The respective exercises have different requirements, at which time you ascend an exercise or the progression changes. For certain exercises, you only have to master the maximum number of repetitions once to change your training plan. On the other hand, the technique exercises stand for a good shoulder blade control, which will accompany you longer in your training plan, so that you can acquire a good technique.
A special feature of this feature are the static exercises, which start in each progression level with a few sets and a short holding time. In the course of the training plan, the sets increase first and thus the entire holding time, later the number of sets is reduced and the holding time per set is increased. Fewer sets with a longer holding time are significantly more demanding than many sets with a short holding time, and a progression can accordingly be achieved with the identical total holding time. Through this increase, we ensure that you are strong enough for the next stage of progression and can continue to improve there.
What conditions do I need?
Our DIE RINGE App shows you directly whether you meet the requirements for the training feature for Front Lever. For this purpose, the app is always based on the current level of your phase training and can thus provide you with the appropriate skills for your training status. Unless you train with the app, we recommend that you master the Skin the Cat and master several clean reps. Until you make several repetitions, you will not have the necessary strength to work out the front lever progressively. Therefore, always be honest with yourself and do not start the feature until you have built up enough strength. Only in this way do you have the opportunity to develop this skill sustainably and injury-free.
Can I combine the training and how often should I do it?
In general, it can be said that the various training goals such as the front lever or the one-armed pull-up do not replace the phase training of the DIE RINGE App, but rather complement and enrich it. Therefore, it is even appropriate to combine the training feature with the respective phase training.
The DIE RINGE Coach plans your way to the goal
Our DIE RINGE coach combines the skills you have selected as well as your phase training and creates your individually adapted workout plan. This is tailored to your needs and all your calisthenics goals are taken into account. Whether you just want to learn the front lever or other skills, the coach will create your suitable weekly plan. So you don’t have to worry about when and how often you incorporate Front Lever training into your week.
There are various options such as having your own training plan for the front lever or training the skill before your actual phase training. The coach will always adjust this according to how many training days you have chosen and how many different goals you pursue. Of course, we also make sure that you have enough time for regeneration and plan your training week accordingly.