The classic front lever on rings. (This guy has potential, by the way.)
larger original – RingTraining.com
Often we spot athletes on front lever “pulls” to this position on either rings or a bar:
Click PLAY or watch it on YouTube.
Much better for most athletes, however, are what I call “front lever rocks” — chin-ups to front lever position done continuously:
Click PLAY or watch it on YouTube.
Most gymnasts do not need spot on the variation above, especially if they bend the knees and / or pike at the hips to reduce resistance.
Front lever drills are terrific strength training exercises for males and females. In fact, front lever rocks can even be done by non-gymnasts as a general fitness exercise:
… “Begin in a momentary tucked flexed arm hang, and then swing the knees forward while simultaneously straightening your arms. Within a few attempts, you’ll be able to do these in sequence. I call these rhythmic swings front lever rocks. There is no isometric hold at first. As you get stronger, you’ll be able to increase the range of motion and the number of lever rocks. Soon you’ll be able to stop in the tucked front lever position for a half second or longer. One day when you feel particularly strong, keep your legs straight.
read the entire article … Lord of the Rings – Input Fitness
Thanks to shagy13 for posting those videos and more.
Gymnastics Coaching.com 