Team OTZ One Arm Front Lever Book [PDF]

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ONE ARM FRONT LEVER

• Full programme • technical explanations

TRAINING PROGRAMME

by Iliesse BELASRI & Rayan ASTEGIANO

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SUMMARY

CORRECT" FORM INCORRECT" FORMS

PREVENTION WARM-UP MUSCLE STRENGTHENING PATIENCE AND PERSEVERANCE

STATE OF MIND AND VISUALISATION PREREQUISITE: FRONT LEVER THE FRONT LEVER FRONT LEVER TRAINING UNDERSTANDING THE SIDE

LEARNING METHODS: ONE ARM FRONT LEVER WARM-UP LEVEL 0 LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4

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VOCABULARY 2-3 PRESENTATION: THE ONE ARM FRONT LEVER 4 4 5

6 6

6 6

7 8 8

9 10

11

12 13-14 15-16 17-18 19-20 21

VARIATIONS OF THE ONE ARM FRONT LEVER 22-23-24 ACKNOWLEDGEMENTS/LEGAL NOTICES

25 1

VOCABULARY SIDE

Curvature between the rib cage and the pelvis.

RAISE/PRESS

Tilting movement of the body perpendicular to the ground, then back down.

FALSE GRIP

Wrap your wrist around the bar.

PULL UP

Start in front lever and perform a horizontal pull up to the bar.

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VOCABULARY TUCK

FRONT TOUCH

Position with legs together to the maximum.

Front lever position with the stomach pressed against the bar.

RETRACTION

PRONATION

SUPINATION

Tilting movement of the shoulders backwards, taking the chest out.

Palms facing inwards.

Palms facing outwards.

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PRESENTATION ONE ARM FRONT LEVER The one arm front lever is a variation of the front lever, it consists in removing one arm from the initial position of this figure. Its execution requires a lot of strength, in particular the involvement of the large dorsal on the side of the arm which holds the bar. The form of the one arm front lever is a subject of debate, in fact several schools are disputing the most correct way to perform it, however the one we consider the most correct and the least harmful for the body in the long term is the one arm front "strict form" (see picture below). THE STRICT FORM Engage the shoulder and voluntarily contract the dorsal before releasing the arm (see detailed exercises below). You should side step slightly to avoid resting on the joints and thus reduce the risk of injury. The arm must be locked and the body parallel to the ground. The arm not holding the bar should be placed back in line with the body to distribute the weight equitably on the whole body.

ONE ARM FRONT STRICT FORM

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PRESENTATION There are several "incorrect" ways to perform the one arm front lever (see photos below). These forms are called incorrect in quotes because in a sense they can be beneficial in achieving the correct form of the one arm front. You shouldn't lose hope if when you perform your movement, it looks like one of the four forms below, it's an obligatory passage that will allow you to realize the placement of your body and your sensations, which will then help you to correct your "incorrect" one arm front, until the achievement of an acceptable form.

INCORRECT FORMS One arm front lever with pelvis pulled donw

« Rolling » one arm front lever FRONT AVEC TROP DE FALSE GRIP

This form is incorrect because the body is not completely parallel to the ground.

One arm front lever without side FRONT TROP DROIT

Without any sides, the body rests on the joints, which can lead to injury in the long term.

When the side is too pronounced, it is aesthetically incorrect and can cause back pain.

One arm front lever with too much false grip FRONT ENROULAGE

The false grip is a good way to strengthen the one arm, but it is not considered a correct 5 form.

PREVENTION The one arm front lever is a relatively complicated and risky Calisthenics move, so it’s better to warm up, strengthen and be patient.

WARM-UP Warming up properly will help prepare your body for the effort in order to limit injuries.

MUSCULAR STRENGTHENING Muscular strengthening is an essential part of learning a movement and in the muscular involvement that it requires, in fact the strength that you will acquire during your strengthening sessions will be useful when performing your movements. This will allow you to obtain more ease when performing the movement and to focus your concentration on the form and maintenance of the movement.

PATIENCE AND PERSEVERANCE As with all Calisthenics movements, you will need to be patient, train and persevere in order to achieve your goals. Indeed, despite moments of stagnation or regression, it is recommended to take your time and not to rush by skipping steps, as this will only delay the achievement of your goals.

To sum up, prevention is better than cure! Calisthenics has many risks of injury, it is better to listen to your body and allow yourself breaks when you feel any pain or when you are in a weakened state. 6

STATE OF MIND/ VISUALIZATION MINDSET Your state of mind is a basic weapon in your advancement and progression in the sport. It is the only one that can determine the feelings that will allow you to progress at your own rhythm. Indeed, it is advisable to define your motivations, your expectations and your objectives, while remaining focused on your feelings. Positivity as a lever for success: Knowing how to positively anticipate one's performance is necessary for risktaking, determination and perseverance in the effort. However, positivity doesn't mean ignoring problems, quite the contrary. Consideration of difficulties and failures will enable you to take the necessary actions to improve your performance and the success of your goals. In conclusion, positivity is a key component in the optimistic perception that should be adopted in this sport, and more broadly in everyday life. Awareness and mentalisation of your progress is essential for long-term achievement and progression. To sum up, your mind is a big part of the key to your success. VISUALIZATION What is visualization ? This is a mental practice widely used in sport, which consists of designing a mental image of the execution of a movement. The simple fact of visualising a movement will make you gain in strength and learning almost as much as physically practising it. For even more relevance, you can do this exercise simultaneously with the real execution of the movement. You can also mentally imagine the movements during your recovery time, this will allow you to activate the mental representations associated with the next movements you will perform. 7

PREREQUISITE : FRONT LEVER FRONT LEVER The front lever is an essential element in the execution of the one arm front lever. Indeed, it is preferable to master this figure in order to start learning the one arm front. The positioning of this figure is executed so that the body is aligned and parallel to the ground with the arms straight and locked, retracting the shoulders backwards. The front lever is a static movement that primarily involves the back strength, abdominal girdle, triceps and posterior deltoids. For a good execution of the front lever, it is necessary to specify some elements of technique: -

The legs should be straight and in line with the body The hands should be positioned so that the distance between them is similar to the width of the shoulders The head should be rolled forward and the gaze directed towards the legs. The pelvis should be in line with the body, it is important that there is no break between the upper and lower body.

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PREREQUISITE : FRONT LEVER FRONT LEVER TRAINING A program dedicated to the front lift has already been done, however we propose some basic exercises that will allow you to train the front lever, and which will later be used for the One arm front lever: For these three exercises below it is recommended Ø 3 sets of 5 reps Ø 45 second rest between to do : each set

Exercise 1 : NEGATIVE FRONT LEVER RAISE :

Exercise 2: FRONT LEVER TUCK PULL UP:

Exercice 3 : NEGATIVE FRONT TOUCH :

9 The number of sets and repetitions indicated are a recommendation, but you are free to adapt them according to your feelings.

UNDERSTANDING THE SIDE THE SIDE: Understanding the side is a key element to obtain the one arm front l, strengthening your side will help you to move on to the next steps, it is not to be neglected, the better you understand the side, the more comfortable you will be in executing this movement! The side is performed at the level of the lats and not the legs as is often the case with some athletes who are just starting out with this move.

A curve must be made between the rib cage and the pelvis while contracting the dorsalis major which will be an essential muscle in this position. It is necessary to involve it correctly in order to avoid tensions at the level of the obliques. The amplitude sought is such that the line of the upper dorsal vertebrae (upper back) forms the smallest possible angle with the lumbar vertebrae (lower back). However, you should not abuse the side as this could lead to additional risks such as compression of the lumbar and oblique vertebrae due to the unnatural body axis.

This so-called "side" category is the most dangerous in our sport, so it is necessary to take Zme to understand it and to work on it carefully. 10

LEARNING METHODS In order to establish a progressive and chronological learning method, we have established levels of increasing difficulty. Following these levels is recommended for a good learning of the one arm front lever, but they are adjustable and modifiable according to each one. For example, during an exercise, it is possible to add a rubber band or to skip a level according to your feelings. You can perform a level (from 1 to 4) for as long as you want and move on to the next level when you feel comfortable. On average, 2-3 weeks per level are enough to move on to the next level with a cadence of 2 to 4 trainings per week. It is important to note that the learning of a movement is primarily your own. It is therefore not advisable to force yourself to do a level to the point of getting stuck in it. In order for this program to be effective for you, you must try to make it your own and adapt it to your own goals.

WARM-UP : As with all Calisthenics movements it is necessary to warm up your body in its entirety. Nevertheless, we recommend some warm-up exercises targeting the parts of the body most involved in the one arm front lift:

Neck rotation

Shoulder retraction

Wrist rotation

Stretching of the dorsalis major (with or without elastic bands)

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LEARNING METHODS LEARNING LEVELS

LEVEL 0 OBJECTIVE : STRENGTHENING FOR THE ONE ARM FRONT :

Exercise 1 : Earn a good command of the front lever : Correct form: -

Stretched arms Stretched legs body parallel to the ground

3 sets of 7 seconds 45 seconds rest between each set.

Exercise 2 : One arm front lever with support of the arm holding the bar: It is best to start holding the wrist and then gradually move down the arm to increase the difficulty.

3 sets of 7 seconds 45 seconds rest between each set. 12

LEARNING METHODS LEARNING LEVELS

LEVEL 1 OBJECTIVE : COMPREHENDING THE ONE ARM FRONT :

Exercise 1 : One arm front side with feet on ground side : This exercise will allow you to understand the sensations of the "side" in order to obtain a better form of the one arm front lever. 3 sets of 10 seconds 45 seconds rest between each set.

Exercise 2 : One arm front with raised feet : This exercise is a little more difficult, it allows to better feel the alignment between the pelvis and the upper body.

3 sets of 10 seconds 45 seconds rest between each set. 13

LEARNING METHODS LEARNING LEVELS

LEVEL 1 OBJECTIVE : COMPREHENDING THE ONE ARM FRONT :

Exercise 3 : Tuck one arm hand on the ground : The further the hand on the ground is in front of the body, the more difficult the exercise will be.

3 sets of 10 seconds 45 seconds rest between each set.

Exercise 4 : Progressive release of one hand and weight shift to the hand holding the bar: Your body will automatically fall due to lack of strength, but this still allows you to assimilate the movement of the arm release.

3 sets of 3 reps 45 seconds rest between each set.

NOTE: 1,30 minutes rest between each exercise

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LEARNING METHODS LEARNING LEVELS

LEVEL 2 OBJECTIVE : START THE ONE ARM FRONT :

Exercise 1 : One arm tuck front lever : The closer the knees are to the body, the easier the exercise will be.

3 sets of 10 seconds 30 seconds rest between each set.

Exercise 2 : One arm negative tuck raise :

Control the descent as much as possible by involving the lats to improve the efficiency of this exercise. 3 sets of 5 reps 30 seconds rest between each set. .

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LEARNING METHODS LEARNING LEVELS

LEVEL 2 OBJECTIVE : START THE ONE ARM FRONT :

Exercise 3 : One arm front lever with rubber band : The tighter the rubber band, the easier the exercise will be.

3 sets of 10 seconds 45 seconds rest between each set

Exercise 4 : One arm front lever with hand on the ground : Put your hand on the ground on your fingers to gain height on your one arm front to have a better feel for the exercise

3 sets of 10 seconds 45 seconds rest between each set

NOTE: 1 minute rest between each exercise

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LEARNING METHODS LEARNING LEVELS

LEVEL 3 OBJECTIVE : ABOUT TO TO HAVE THE ONE ARM FRONT LEVER :

Exercise 1 : One arm tuck raise Engage your head back when performing the raise to facilitate the exercise. 3 sets of 3 reps 25 seconds rest between each set.

Exercise 2 : Tuck one arm to one arm front lever Unfolding in an explosive way will be easier than unfolding slowly. 3 sets of 3 unfolds 25 seconds rest between each set.

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LEARNING METHODS LEARNING LEVELS

LEVEL 3 OBJECTIVE : ABOUT TO TO HAVE THE ONE ARM FRONT LEVER :

Exercise 3 : One arm front lever with 2kg in hand :

+ 2KG

Do not hesitate to add more weight in your hand to assimilate the exercise, your centre of gravity will be better distributed and the execution of the one arm front will be easier. 3 sets of 3 reps 25 seconds rest between each set.

Exercise 4 : One arm front lever with one leg : It is necessary to vary the exercise of both legs to avoid having an imbalance.

3 sets of 5 seconds (each leg) 25 seconds rest between each set.

NOTE: 1 minute rest between each exercise

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LEARNING METHODS LEARNING LEVELS

LEVEL 4 OBJECTIVE : IMPROVE YOUR ONE ARM FRONT LEVER :

Exercise 1 : Négative one arm front lever: 3 sets of 3 reps 25 seconds rest between each set.

To make the exercise more intense, control the descent as slowly as possible.

Exercise 2 : L-sit one arm to one arm front lever: 3 sets of 3 reps 25 seconds rest between each set.

Involve your abdominal girdle to align your pelvis parallel to the floor while engaging your lats.

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LEARNING METHODS LEARNING LEVELS

LEVEL 4 OBJECTIVE : IMPROVE YOUR ONE ARM FRONT LEVER :

Exercise 3 : One arm front lever ballasted (2kg at the ankles): If the exercise is too difficult, start with 500 grams and gradually increase the load.

3 sets of 3 reps 25 seconds rest between each set.

Exercise 4 : One arm front with tilt of the dropped arm : 3 sets of 3 reps 25 seconds rest between each set.

NOTE: 1 minute rest between each exercise

If the exercise is too difficult, just bring your arm up to your head perpendicular to the ground.

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VARIATIONS OF THE ONE ARM FRONT LEVER

1st VARIATION:

ONE ARM FRONT LEVER RAISE :

From the one arm front lever, perform a tipping movement of the body so as to reach a position perpendicular to the ground, then control the descent to the initial position.

2nd VARIATION:

ONE ARM FRONT LEVER SUPINATION :

This variation involves more the biceps, you will tend to tip from right to left at the beginning, you must find your balance point and gain strength to stop tipping. 21

VARIATIONS OF THE ONE ARM FRONT LEVER

3rd VARIATION:

ONE ARM FRONT LEVER PULL UP :

From the one arm front lever, perform a horizontal pull towards the bar.

4th VARIATION:

ONE ARM FRONT LEVER WITH ARM AT SIDE OF BODY :

This variation is the most difficult form to perform, very few athletes manage to do it, we advise you at the beginning, to work on this movement with a rubber band. 22

VARIATIONS OF THE ONE ARM FRONT LEVER These variations are relatively difficult to execute, however, working on them will also help you progress in the classic one arm front lever, so don't hesitate to use your imagination to find variations or atypical starters. Also try to throw your one arm front lever in the middle of combos, this will strengthen your stamina on this figure.

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ACKNOWLEDGEMENTS

ACKNOWLEDGEMENTS This content was produced by Iliesse Belasri and Rayan Astegiano with the active participation of the Outsiderz team. We hope that this programme will provide you with the necessary elements to succeed in your performances. Do not hesitate to give us your opinion on this program, that will allow us to share it with others with your agreement.

Any Sports prac/ce involves risks, DavaiCalisthenics, as well as its en/re team, cannot be held responsible, and hereby disclaims all liability in the event of injury. Legal no/ceThis content is the propertý of the trademark ДАВАЙ© (No. 18 4 455 filed́ class of goods or services, 24, 25, 38) Any modifica/on, appropria/on or retranscrip/on is prohibited, and will result in legal ac/on against the user. 24