Straight leg L raises in 3 sets of 12 to 15 reps worked wonders for me a couple of years ago. I was able to progress to a one leg straight lever quite quickly after a few weeks of these.
The straight position really pulls at your hips and lower back, this is the area you will need to strengthen.Deadlifts, back bridges, back extensions, good mornings and lying down overhead dumbbell extensions will help.On the rings...L-sits and back levers will help as will skin the cats.I developed my front lever by lowering down into it slowly from inverted hang. A spotter can be of use to stop you dropping too quickly.
Yeah I threw it in just in case it was just a shoulder girdle weakness, though from his description it is most likely core stability.Good exercise though
0:37s, not the best example but an ice cream maker, they're meant to be good for front lever progressions.
The problem you are having has already been touched on, but i think not fully. It's all to do with the position of your pelvis......when you are in a tucked position, your pelvis is tilted. Now, to get your leg straight out in front of you, you have to go into hip extension (i.e. your femur is coming out the back of your hip joint). In this position, your hip flexors are weak, and don't really support the weight of your legs, so they sag down.In order to use the tucked to single leg technique, you need to start with your knees pointing upwards, not tucked into your chest. Concentrate on having a flat lumbar spine, rather than being curled up. You need to look into doing core stability exercises using transversus abdominis (a deep corset like muscle) rather than rectus abdominis (your 6 pack). That way you can keep your pelvis in a neutral position and your other muscles will be able to work much more effectively.
You may have to use your ingenuity a little to tailor the following to your 'quiet room's facilities;http://gymnasticbodies.com/forum/viewtopic.php?t=509&sid=fc095114568cf08c0f82e3392dab560chttp://gymnasticbodies.com/forum/viewtopic.php?t=634one persons progress to front leverhttp://gymnasticbodies.com/forum/viewtopic.php?t=639
Quote from: Paul B on August 11, 2008, 07:52:54 pm0:37s, not the best example but an ice cream maker, they're meant to be good for front lever progressions.they look rather strange. Again dont have any rings. think they could be done on a pullup bar? Or are the wrists to rigid i wonder? wish work would have some pullup bars etc. CheersTim
I was sadly disappointed last night as i tried to do a l-sit on the floor and failed dismally. just lifting the legs off the floor seemed really hard. and yet i seem ok with captains chair exercises. I do notice that captains chair seems to take away the lower back requirement. I can see i need to do more of these. CheersTim
What are peoples thoughts on good mornings? and as for a climbing specifc help would you think holding the position better or just doing the reps?
straddle front levers are the gymnastics progression to front lever, gradually bringing your legs together as you get stronger