The Top Ten Gym Equipment - You Will Never Need Anything Else Part 10

#10 Kettle Bells

I will probably get a few raised eyebrows on my final post in this series. Suddenly I'm moving from the world of calisthenics to the world of weight training.

And yet kettle bells in my view offer the perfect transitional device to get into training with more weight. Many of the really great exercises remain 'calisthenic' in nature.

They offer a whole series of new exercises to the routine - chest presses (perhaps on a Swiss Ball?), military presses, goblet squats and then add the awesome renegade rows (rowing the bells whilst balancing on the bells in the push up position) or the Turkish Get Up or the Russian Twist.

Keep your eyes peeled for a new series on Kettlebell King, which will feature all of the above and more.

These powerhouse exercises combine strength training with killer cardio moves. When you consider that many calisthenic moves can be made progressively harder simply by adding weight, then you can see why the kettlebell is such an important piece of gym kit to consider.

The difficulty of course is what to buy. In a perfect world you need a whole range of weight - each for different exercises. You can buy the selective weight bells which provide a range of weights. Not all of these are that easy to change quickly and they are not cheap.

Personally I would go for something to start with at a fixed weight that represents a reasonable weight but not necessarily ridiculously heavy. Only you can know what that is but you need something that can do a whole range of exercises. That might be a pair of 10kg or 12kg bells for men; lighter for women.

Over time you can add to your range. Keep your eyes peeled on eBay etc to look for bargains although this isn't always easy as they can't be posted usually.

But do add them as then you have the ultimate gym for a modest cost.

Well - that's the series - hope you enjoyed it and let me know what you think should have been included or excluded! In my opinion those 10 items will give you a fantastic gym with no need for any additional equipment other than for vanity. No expensive cardio machines or huge weight apparatus needed.

Happy training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 9

#9 The Racing Bike

Yes you probably didn't expect this one. Forget the home gym for a moment - and get out and explore your surroundings. The road bike is a fantastic complement to your training program and gives you the opportunity to vary your training - from hill sprints to  endurance rides.

I consider myself fortunate where I live - I have a hill called North Hill which is steep and goes on for well over a mile. It is a whole training program in itself and I often throw this in to a 12 mile circular route which takes in some great countryside and minimises the need to use busy roads - the curse of cyclists.



It isn't necessarily a cheap sport but for new entrants its perfectly easy to pick up a modestly priced bike on eBay as a starting point. I bought mine new - a Boardman road bike but didn't go for the much more expensive all carbon frame. Perhaps another day - for training I just didn't feel I needed to spend that much. This year I am changing the pedals to finally go for cleats instead of traditional pedals. This is the scary moment when your feet are locked into the bike itself which is great for maximum pedalling efficiency, provided you learn to release at least one foot in time when braking!

As I mentioned this is a great complement to indoor gym work - get out and add Vitamin D to the mix. Its great for your well being. The leg and lung power generated is incredible - use time keeping if you're doing the same route to check speed which is one measure of progession.

Progression can also be achieved by distance achieved or difficulty of route (more hill climbing).

For me personally, I have had to lay off running due to knee problems and so cycling is a great substitute. Get in tune with the massive trend of road cycling. Better still, if the budget will stretch, get an off road bike to add to the mix and add different local routes available. I use the latter for family rides and my road bike for solo rides (which is more my real training)

So get out and see the world from a bike

Happy training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 8

#8 The Swiss Ball

Another low price piece of kit to be discussed today but one which can seriously add to the quality and variety of your workouts.

It is also known as the exercise ball  or gym ball - essentially it is a large (35- 85" diameter) plastic puncture-resistant ball which is used in physiotherapy as well as by some weight trainers.

A very versatile piece of kit which helps add instability to an exercise, so making that exercise harder and employing more muscles in order to maintain stability.

A confession at this stage - my own Swiss ball remains deflated and unused for some time. So as I'm writing this I have resolved to get it back into operation! That pretty much puts it in perspective - I chose a Top Ten for this series and of all of these I would probably rank this lowest.

That said, it does give some possibilities that you might still find useful.

Firstly it can act as a weight bench and the instability makes the exercise that much more difficult. The exercise i have in mind in particular is the dumbbell press. Sit on the ball, gather safely the weights (do this slowly and avoid an accident by over-balancing) and gradually lean back and get the ball safely under your mid to upper back) and then press upwards the weight. The dumbbell military press can also work well (seated and press vertically  upwards) I recommend however that you only use dumbbells or possibly kettle bells. Don't use a bar bell as that could cause some real safety issues.

There are other calisthenic based exercises - the one legged glute ham raise is great with the ball. Lie on your back, one leg on the ball (two at first while you get used to it) and the other grounded (later learn to also raise it) and then lift your glutes off the ground with the leg pressing into the ball.

Try also the jack knife. The ball ids perfect for this (can also be dome on a suspension trainer). Lie facing the ground and get both legs on the ball behind you.

Raise yourself into a decline push up position and then bring the ball into your waist by rolling it forwards with your legs. Then revert back to the start. A few reps of this will soon sort out your core muscles!


After that try doing the plank on the ball - see if there's any core strength left!




Finally the good old fashioned push-up. Hands on the ball for an unstable incline and feet on for the tougher decline.

Happy training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 7

#7 The Punch Bag

A few years ago I bought both a set of gloves and a 4 foot punch bag on eBay. I arranged for a hook to be drilled into a board going across my garage rafters (which provides added strength rather than just drilling into the rafter itself) and secured the bag.

Over time this has proven to be a great addition to my home gym.

It adds something that again is so different from other exercise. I don't use it all the time but the punch bag does provide a totally different workout from anything else.

You can actually have a superb workout from just shadow boxing (I have an earlier post on this so do a search in the archives to find this). Yet adding the punch bag does really add something. There's nothing like some resistance to start getting some benefit from landing a lunch

As always start slowly. I did a series on boxing as training earlier so have a look at this. Make sure your gloves are decent so you don't do any damage to your fist. On that subject, don't also try landing the hardest punch possible - that will ensure you damage something! Make light contact at first and then you can progress by making heavier contact later. To be honest, with a hanging bag, that is to me a pain as the bag then start swinging against my squat rack (I don't have the luxury of endless room around it).

Keep in mind therefore that the real purpose for most gym enthusiasts is not to train to be a fighter or boxer, but to obtain higher levels of fitness.

As you progress, you can also start landing kicks. when you do you need to try to keep these simple. If you have not trained as a martial artist, then you will find balance and coordination difficult. So simple kicks at first and then gradually increase the complexity and power.. This gives a phenomenal workout.

Happy training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 6

#6 The Ab Wheel

Today I have chosen a very limited piece of equipment - limited in the sense that it is really targeted at only one type of exercise - the ab rollout. This is nevertheless a great exercise and perfectly complementary to the other crunching types of ab exercises (eg hanging raises; V-sits etc)

The ab rollout is a great exercise and core strengthener. As you roll forward, your abs work overtime to keep your back from arching into extension.

According to Mike Boyle, co-founder of Mike Boyle Strength and Conditioning (Woburn, Massachusetts), Rollouts train your abs the way the muscles are designed to function.  He says the abs aren't meant to flex the torso, or bring the shoulders to the hips like during a Crunch or Sit-Up. “What they actually do is prevent you from going into extension,” he adds.

The concept is similar to a Plank, but Rollouts are much more difficult—which is why they're sometimes considered dangerous. And there’s some validation to the claim. If you can’t hold a Plank for more than a few seconds, or you can only do a few Push-Ups without your back sagging, these are indications that your core isn’t very strong.

If you fall into this category, your back will extend during an Ab Wheel Rollout, as shown below. This stresses your spine, and can cause some degree of lower-back pain or injury.

But, you are not excused from anti-extension exercises. The benefits are too great to ignore.

Ab Wheel Rollouts provide a better ab workout than traditional flexion exercises, creating stronger and more defined abs—if improving your looks is a goal. Also, strong abs protect your spine and prevent energy leaks, which sap power and strength from your sports skills.

To protect your spine, gradually strengthen your core with beginner Rollout progressions before performing more advanced Rollouts. To get started, follow the progression below. Complete each variation with perfect form before moving on to the next exercise.

(http://www.stack.com/2014/09/15/ab-rollout/)

So the rollout hits your core and the muscles in the way few other ab exercises do. Make sure you add to your menu of ab work.

Once again the cost is minimal - an ab wheel can be bought from Amazon for around £12 and is lightweight. I like the fact you have to stabilise as well due to being on just one wheel.

It's perfectly possible to improvise at first and use a dumbbell if you have one (either loaded with two plates or put just one plate in the centre of the bar) or alternatively if you have gym rings or a suspension trainer, use this. In fact it makes sense to try this anyway - you get a slightly different exercise as the plane of movement will be different (the trainer has to arc upwards whereas a wheel extends further). Arguably this is a safer introduction than using a wheel due to the limit on the extension.

As always, train hard but train carefully. Always use small increments in progression and start on a low level!!

Happy Training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 5

#5 The Jump Rope (aka Skipping Rope)

I mentioned in a previous post that I have a gym bag in the car which is my mobile gym. It is a surfers bag (large duffel bag) which contains training gloves (to grip all kinds of lousy surfaces), a set of  wooden gym rings with straps and cam buckles, and a jump rope.

The jump rope is one of the first training skills we ever learn at school can still seen by many as more a female thing. This probably explains why most men are poorly coordinated. Coordination has to be mastered to do properly.

Yet it is more than just coordination. Learning to jump rope is an explosive training device which really accelerates the heart rate and burns fat.

Like many new training routines it is also very frustrating and I have to be honest is still something I prefer to do at home rather than the gym. When the day comes when i can finally string together an impressive number of jumps I will then happily train anywhere!

Jump roping is a great way of warming up but don't just see it as that. Once you get to a good basic level your cardio improvement will be massive. I am currently building a routine of cardio bursts with running on the spot; burpees (squat thrust and tuck jump); mountain climbers and jump rope. Only the latter requires any equipment but at the end I am begging for forgiveness

Progression includes all sorts of impressive tricks (see my earlier postings) but in particular the 'double under' is the ultimate training device.












Why not buy a couple of ropes and leave in different places? They're quite cheap. Ideally go for the adjustable ones and cut to size. When standing with both feet on the rope the handles should come to just below the armpits. I woulds nevertheless recommend you only cut small pieces off, then try it and cut again. Get a length you feel comfortable with. Also try different types of rope - some prefer weighted handles and heavier ropes but you might get on better with a light kit. Much of it is psychological in my view although I have a rope which is old fashioned and light and I probably struggle more with that than I do with nylon or leather.

Happy training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 4

#4 Gymnastic Rings

Having waxed lyrical about the virtues of the suspension trainer in yesterday's post, why would I now be putting a similar piece of kit as #4?

In fact, my real question to myself is why am I only putting this at #4, when I can see a clear argument for putting it at #1?

Well to answer the first, the gym rings are the ultimate piece of kit and can take your  exercise program to another level. To answer the second, you probably don't need them straight away and the pull up bar, dip bars and suspension trainer will allow you to begin a calisthenics program with more moderate exercises. You are in fact embarking on a programme to increase strength and fitness (and thereby get slimmer at the same time) in order that you have enough strength to be able to use the rings (and then get stronger still!)

At the starting point, a good number of the exercises we looked at yesterday on the suspension trainer can in fact be performed on the rings too. All of the ones which involve pushing or pulling away from the fulcrum it almost makes no difference which piece of kit is used eg horizontal rows. pec flyes etc.

Where the difference starts to become apparent though is for when you want to put more of your weight on to the rings. There are 3 reasons for favouring the rings:

1. No central fulcrum.  At a basic level this might be ring push ups. Yes you can do these on the trainer, but the central fulcrum means that the straps are closer to your body, which frankly are irritating and can chafe. The rings have their own attachment (although it should be noted there are some trainers which have optional additional trainers - eg the Z-Trainer) which allows the user to separate the straps and keep more distance from the body

2. Greater flexibility of length. The separate straps and cam buckles (please note should be bought with the strap sewn to the buckle and not as some imported ones are, the straps sewn to the ring itself - you then have no adjustment mechanism - I made this mistake with the first ones I bought).

3. The handling 'feel'. A lot of weight and therefore strain is being put on to the hands and you want to be as comfortable as possible in the circumstances. A decent quality wooden ring that is therefore curved at hand point is infinitely more comfortable than a flat handle, albeit padded, of a TRX. The separate fulcrum also helps this process.






Gym rings open up a whole new world - ring push ups and ring dips to begin with (if you can't dip then practise just holding your weight at the top of the dip - this is a great isometric exercise). Then aim for the classic front lever and planche. These could take years and so just practise with feet on floor and gradually aim to lift off. While you do this work hard on your care exercises as these muscles as well as arm strength will be required to hold these positions.

And then who knows - the iron cross and maltese cross (see top photo)? (arms horizontal - body vertical and horizontal respectively)

Happy training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 3

#3 Suspension Trainer

Once you have kitted up with your pull up bar and dip bars, the next logical step is to add a suspension trainer. This can be attached to your pull up bar (assuming it will not topple when doing exercises that pull away from the bar).

You now have all of the gear for the most phenomenal exercise regime.

The Daddy of all the trainers and most famous is the TRX.


This is an incredibly versatile piece of equipment - invented by a former US Marine who wanted to keep in shape after he finished his military service. One of those ideas that seemed so obvious and has led so many people to question why they didn't think of it first!

The main downside of this is the cost - the TRX will fetch up to £200 retail. There are much cheaper variants that can be picked up on eBay for the £20 - 30 although their functionality may not be as good (you tend in life to only get what you pay for). Still worthwhile to consider as an entry point until you know you are going to use it habitually.

The single fulcrum to which the straps are attached can create chafing on some exercises but there are also a number of advantages, in particular that the straps can be quickly fine-tune adjusted (once you have adjusted the length appropriate to the exercise) to ensure the strap lengths are equal. If you think that is irrelevant then try one without (such as the separate straps on gym rings) and you will quickly realise what a benefit it is!

I find trainers really useful for exercises such as pec flyes, horizontal (or inverted) rows and support for pistol squats.

The other really useful point is the foot straps at the end of the hand grips. This helps add to the range of exercises that can be done. Try using with your feet in the straps for decline push ups and mountain climbers.

So go grab yourself a cheap trainer and start experimenting with what can be done

Happy training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 2

#2  Dip Bars

Yesterday's post focused on the pull up bar. Dip bars are the perfect complement to this. It allows only a narrow range of exercises and in particular the horizontal bar dip.

Yet it is extremely difficult to replicate this exercise in any other way. A dip is effectively a vertical push up and really hits the tricep muscles as well as the pectorals (the angle of your body will determine the ratio - the more you lean forward into the dip the more it takes the ratio in favour of the pecs).

Beginners will use bench dips to begin with to build up their triceps to allow them to progress to full dips. Yet the bench dip can put a strain on the shoulder joint if overdone. Thee same might be said of the full dip although this can be alleviated by moving your body forwards so that your chest muscles are doing more of the work.

In their simplest form you can buy outright dip bars which fasten (permanently) to the wall. The construction of the wall, location and strength of the bars need to be carefully considered before fixing!

Alternatively you can now buy purpose built dip apparatus which is free standing. This is still quite a pricey option.

If you have the room then my recommended option for home training is a dip and pull up tower, which I mentioned yesterday. This is a permanently sited piece of kit which allows both sets of exercises as well as facilitating hanging leg raises. I keep mine in my garage in a separate small matted area and it is probably my most used piece of gym equipment. I tend to super-set at the tower between pull or chin ups and then dips.

Happy training

Andy at Fitter Future

The Top Ten Gym Equipment - You Will Never Need Anything Else Part 1

We're living in a world where every niche comes with a huge array of gear and equipment. Fitness training is no different - the number of devices out there which are designed to make you fitter, stronger or slimmer are mind-blowing.

And yet the amount of equipment you need to set up a home gym is incredibly small. Used properly you will have an amazing workout with little money spent. Even before I go through my list there are two props which provide the basis that workout:

1 Floorspace - yep - the single most important prop required. I could go as far as saying that the most important reason I am a member of a commercial gym is because I need some floor space to train on (and a shower afterwards) when I'm at work and going say at lunch time.

2 A wall - very useful extra which I'm sure you can find. Actually a wall with no clutter around. Really vital for practising handstands so if you fall there is not an injury.

Beyond that - what else?  Well i set up a gym in my garage with a matted area. The Top Ten focus on the only gear I really NEED.

And so - the only equipment in my opinion you will ever need in order of priority:

#1 Pull Up Bar


This is without doubt absolutely vital for a really good all round exercise - with it you have a world of practising pull ups (palms facing away - more emphasis on back muscles)) chin ups (palms facing towards you - more emphasis on biceps) and hanging leg raises.

It also allows you to attach other pieces of equipment eg suspension trainer

I really like the Power Bar (see picture below) which folds away quite neatly and is probably therefore the least invasive of all the pull-up bar variants.





If your budget will stretch further, then you could consider a pull up tower. I have one in my garage which allows me to use it not just for above, but back and arm rest allow you to work your abs longer for hanging raises and also has dip bars.



With this baby you have an entire gym - forget all that multi-gym nonsense. This knocks spots off that. But whilst it makes life easier a more basic pull up bar will do the job. You may however consider really improvising and using instead:

loft hatch (with gloves!)

childrens swing (possibly at the park if you're early or not too self conscious)

exposed rafters in garage  - use towels etc to soften the digging into your hands factor (or place a sturdy bar across them which will be more comfortable on your grip)

Tomorrow we go to a complimentary piece of apparatus.

Happy training

Andy at Fitter Future

High-Protein Diets Increase Risk of Weight Gain

High-protein diet, low carbohydrate diets such as the Atkins diet  could actually increase the risk of weight gain and death, the results of a study have suggested.

Research assessing the long-term effect of eating a diet high in protein on both weight and risk of death for people already more likely to experience heart disease found a higher intake of protein was associated with both weight gain and an increased risk of death.

The study conducted by Doctor Jordi Salas-Salvado, of Rovira i Virgili University in Reus, Spain, analysed data from 7,447 men and women aged between 55 and 88 from 2003 to 2009.

Researchers found a high protein diet was associated with a 90 per cent greater risk of gaining body weight when protein was replacing carbohydrates. However, no association was found between high protein intake and weight circumference.

The risk of higher weight gain only increased slightly when protein replaced fat.

Overall, eating a high-protein diet was related to a 59 per cent higher risk of death when protein replaced carbohydrates, jumping to 66 per cent when protein replaced fat.

This increased risk of death may be a product of the higher risk of kidney disease and changes to the glucose and insulin metabolism, according to Doctor Salas-Salvado.

The study concluded: “A higher consumption of animal protein was associated with an increased risk of fatal and non-fatal outcomes when protein substituted carbohydrates or fat.

“Higher dietary protein intake is associated with long-term increased risk of body weight gain and overall death in a Mediterranean population at high cardiovascular risk.”

The study, 'High dietary protein intake is associated with an increased body weight and total death risk', was published in the Clinical Nutrition Journal.

The chief nutritionist for New Atkins Nutritional Approach, Linda O’Byrne said: “Atkins is not a high protein diet and high-protein consumption should not be associated with all low-carb diets.

"A well-constructed New Atkins diet recommends taking approximately 25 per cent of calories from protein, 10 to 30 per cent of calories from low carbohydrates (dependent on the phase) and the remaining calories from healthy fats - this doesn't appear to align with the diet featured in this study."

http://www.independent.co.uk/life-style/health-and-families/health-news/atkins-and-other-highprotein-diets-increase-risk-of-weight-gain-study-finds-10235074.html

Sculpt Your Abs with 3 Exercises

http://www.menshealth.com/fitness/crush-your-core-just-3-moves?cid=NL_DailyDoseNL_2116600_05082015_CrushCore_Module1

The Ultimate Dip

Sure, dips are great muscle building exercise for your chests and triceps. Trouble is, they're also hard on your shoulders. But a simple form tweak will allow you to redistribute your weight so that your torso leans forward as you lower your body, placing more of the stress on your chest (good!) and less of it on your shoulder joints (bad!). In fact, even if you don't find the classic dip causes you pain, you're better off doing this variation—known as the incline dip—regardless. It'll help protect your shoulders, while making your pecs pop.

Ready to try it? Just use the instructions that follow. And for full-color photos and instructions of 600 more exercises, along with tons of workouts and useful fitness advice, check out TheMen's Health Big Book of Exercises today. It's the most comprehensive collection of exercises ever created.

How to do it: Grasp the bars of a dip station and lift yourself so your arms are completely straight. Raise your thighs in front of you until they're parallel to floor, and bend your knees 90-degrees (almost as if you're sitting in a chair). Hold them this way for the entire exercise. Keeping your elbows tucked close to your body, slowly lower yourself by bending your elbows until your upper arms are parallel to the floor. (Allow your torso to lean forward.) Pause, then push back up to the starting position.

Use This Move In Your Workout

Try this chest-chiseling complex: Perform eight dips and eight pushups without pausing between exercises. Continue alternating between moves, reducing the number of repetitions you do by one each time. So you'll do seven dips and seven pushups next, six and six, and so on, until you're down to one rep of each exercise. Rest for 90 seconds, then try to repeat the complex. As your strength improves, add one repetition to your starting number of reps. Do this workout once every 5 days, maximum.

http://www.menshealth.com/fitness/ultimate-dip%20?icid=OBtrafficMH_TBD_SB1

HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 9 Tiger Bend

9. TIGER BEND

Description:
A tiger bend is a ultra crazy bodyweight exercise that first starts in a handstand lowers into a pushup. As you lower into your pushup you tense your lower back and shift your weight from your hands to your elbows.

Progression:
1. Comfortably hold a 30 second handstand.
2. Comfortably hold a 30 second elbow stand.
3. Five full range handstand push ups.
4. Tiger bend

Technique Tips:
-Lower yourself down comfortably.
-Lower yourself slowly.
-Keep your lower back tense and engaged to prevent falling backwards.
-Perform tiger bends with bent knees if you keep falling backwards.

HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 8 Pistol Squat

8. PISTOL SQUAT

Description:
The pistol squat is a balance demanding bodyweight exercise that requires you to squat down with one leg straight out and then come back up while keeping your straight leg still out.

Progression:
1. Sit on a bench with one leg straight out and practice standing up.
2. Stand on a bench and lower yourself into a squat.
3. Balance in pistol squat position
4. Full pistol squat exercise

Technique Tips:
-Keep chest up.
-Keep your lower back and the hamstring of your straight leg tight.
-Do not move on to the next phase of progression until you are comfortable.

http://ashotofadrenaline.net/how-to-master-9-of-the-hardest-body-weight-exercises-imaginable-full-video-tutorials/

HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 7 Human Flag

7. HUMAN FLAG

Description:
The human flag is an extremely difficult exercise that requires super core and upper body strength. This balance movement requires you to hold your body horizontally in the air by using your core and your arms to hold you up.

Progression:
1. Focus first on proper hand placement.
2. Work on three sets of proper hand placement. Hold for as long as you can.
3. Lift legs and hold them in a bent knees position.
4. Lift legs and hold straight in the air.
5. Lift legs and hold straight in the air and then lower than slowly to the ground.
6. Kick your legs into the flag and hold.
7. Lift your legs into the human flag and hold using your core.

Technique Tips:
-Proper hand placement gives you a fixed grip. Place hands based on what’s most comfortable but be sure to practice hands in opposite positions in order to develop your core muscles on both sides.
-Bottom hand needs to have fingers facing down while top hand needs to have the thumb facing downward.
-Keep your back pushed out with your core open.
-Keep your shoulders locked out and your bottom arm is locked out too.

http://ashotofadrenaline.net/how-to-master-9-of-the-hardest-body-weight-exercises-imaginable-full-video-tutorials/

HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 6 Front Lever

6. FRONT LEVER

Description:

A front lever is a physically demanding bodyweight exercise that requires you to lower your legs from an inverted hang until the body is completely horizontal and straight with the front of the body facing upwards.

Progression:

1. Tightly Tucked Front Lever
2. Tucked Front Lever
3. One Leg Extended Front Lever
4. The Straddled Front Lever

Technique Tips:
-Aim for 15 second holds.
-Add ankle weights until you are ready for a harder variation.
-Lift up to the lever level and higher.
-Pull yourself up above the bar and then use the swing to mark the front lever position.
-Hang on the bar and bring your legs into full extension practicing the front lever position.

Assisting exercises:
Dragon flag works your the same ab and back muscles used in a front lever position.
Lat pulls with weights or with resistance bands.

http://ashotofadrenaline.net/how-to-master-9-of-the-hardest-body-weight-exercises-imaginable-full-video-tutorials/