In Episode 35 of the More Than Lifting Podcast, Rhys goes into detail on the progression formula for Lever Skills. We're talking Planche, Front Lever, Back Lever, Human Flag, all of these skill have the same basic progression template you can follow to learn them all!
How To Learn Lever Skills
Lever Skills are some of the most advanced skills you can master, from the front lever to the planche they are straight arm holds that seem to defy gravity.
All or most are gymnastics skills and will definitely take a lot of training.
Luckily, when you are armed with this progression formula, you have the exact steps you need to take to progress. No One Starts At The Planche!
The Isometric Skill Progression Formula
Your progression does take a lot of work, but it is inevitable if you put the work in, that is the awesome thing about calisthenics!
If you follow these steps you will achieve that flag or front lever.
Tuck lever is the start. The closer you can get your knees to your chin, the easier it will be.
You will probably find you can already do a few tuck levers, and it is worth starting with them now, rather than later.
Advanced Tuck Lever
The Advanced Tuck lever is the next step. As you get stronger you can start to open out your hips to straighten up your back a little and shift the weight of your legs further down your body.
Single Leg Lever
The Single Leg Lever is really the halfway point. One leg out.
Keep the opposite leg tucked right in at first, then over time extend it out to the 'advanced tuck' position.
And in the interest of keeping your body balanced, do BOTH SIDES.
The Straddle Lever is one of the hardest variations because of the shange in your hips when you split your legs.
Luckily if you can do the splits, this variation should be easy (I can't).
Straight Leg Lever
The Straight Leg Lever is the final step, this is where you achieve the skill, so well done! It takes a lot of hard work to get here.
But you aren't finished yet. You will probably need to fix your form over the next few weeks.
Progressing Beyond The Lever
Once you have your new skill, what next?
Well, you can then progress on to Variations of that skill, Dynamic Variations like a Front Lever Pull or a Planche Push Up.
Or you can go the Transition route and learn how to do Planche Presses or Front Lever Muscle Up!
Your options are more or less endless, after all there are more skills to learn too.