Ring Full Front Lever

Instructions for proper form

1. Start by hanging from the gymnastic rings with your arms fully extended and feet together. 2. Engage your core and pull your shoulders down and away from your ears. 3. Begin to lift your body by drawing your core inward while simultaneously pulling your rings towards your chest. 4. Keep your body straight and maintain a slight tuck in your pelvis as you bring your legs up. 5. Aim to keep your body parallel to the ground at about a 90-degree angle from your arms. 6. Hold this position for as long as you can while focusing on keeping your body straight and your core activated. 7. Lower back down to the starting position with control.

Common mistakes to avoid

1. Letting your hips sag or your legs drop, which compromises the integrity of the hold. 2. Avoid overextending your neck or arching your back excessively. 3. Not engaging the core adequately, leading to poor form. 4. Jumping into the position rather than maintaining control throughout the movement.

Benefits

Specific benefits of the exercise

The ring full front lever primarily strengthens the rectus abdominis and the entire core, enhancing overall core stability. It also improves shoulder strength and stability, which is essential for various gymnastic and calisthenics movements.

Expected results and timeframe

With consistent training, you can expect to see improved core strength and stability within 4-8 weeks. As you progress, you may also observe enhanced performance in other calisthenics exercises and better overall body control..

Who this exercise is best for

This exercise is best for advanced athletes, particularly those involved in gymnastics, calisthenics, bodyweight training, or sports that require high levels of core strength and control.

Scientific studies supporting its effectiveness

Studies in the Journal of Strength and Conditioning Research highlight the effectiveness of isometric holds like the front lever in building core strength and stability. Various strength training texts advocate the inclusion of advanced calisthenics drills for elite athletes.

Variations

Beginner modifications

Beginner modifications include practicing a tuck front lever or an advanced tuck hold using the rings until you build enough strength for the full front lever hold. You can also use resistance bands for assistance during the hold.

Advanced progressions

Advanced progressions include extending one leg out while maintaining the hold for greater difficulty or transitioning to a one-arm front lever for increased challenge and skill refinement.

Integrations

Complementary exercises

Complementary exercises include pull-ups, muscle-ups, and hanging leg raises to further develop upper body and core strength.

Super set recommendations

You can superset the ring full front lever with exercises such as ring rows or ring dips for a comprehensive upper body workout that challenges both pulling and pushing strength simultaneously.

Sample workout routines

A sample workout routine could include: 1. Warm-up: Dynamic stretches and mobility drills. 2. Superset: Ring Full Front Lever (3 sets of max hold) + Ring Rows (3 sets of 8-10 reps). 3. Muscle-Ups (3 sets of 5 reps). 4. Core Circuit: Hanging Leg Raises, Plank Holds. 5. Cool down with static stretching.

Exercise combinations

Combining the ring full front lever with other isometric holds such as the planche hold or the L-sit can enhance overall strength and stability across multiple muscle groups.

Best time to do this exercise in your workout

It is best to perform the ring full front lever towards the end of your workout after the main strength components have been executed, ideally when your body is thoroughly warmed up, and you are focused on skill and technique.