Need help breaking front lever plateau (im stuck for one year)
(Wall of text alert)
I will list all the context possible for my case:
>!- Asian male, 20 years old, 178cm / 73.5kg, been doing calisthenics for 3 years.!<
>!- Body type: ectomorph, long limbs (legs ~100cm), estimated bodyfat ~15%. Unevenly distributed fat (mostly in the abdomen and lower body).!<
>!- Strength stats: +55kg WPU x1 (last tested at 72kg bw), +40kg dips x3 (last tested at 71kg, stopped training since then), 20 wide grip false grip pullups full rom, 3 clean muscle ups (9 if go to failure regardless of form).!<
>!- Issue: hunchback posture due to class & study. Skipped horizontal pulling moves for more than half the calisthenics journey because i fell for the Ian Barsegale's "get heavy WPUs and full front lever automatically follows".!<
Now comes the main talk:
About the front lever hold itself, i can already do around 6s of solid adv tuck hold. But (likely) because of my big ass leg build, i can't do adv tuck pullups / rows with enough rom. No other exercises worked. In this 1 year that im stuck, I tried multiple progression paths (adv tuck -> past adv -> super adv; standard one leg tuck -> adv one leg tuck; even the pike straddle), but none seemed to work. Then i realized that i lack the mid-back strength, so i isolated them in the gym for about 1 months, and now im grinding inverted row (but it's kinda hard to setup and progressively overload). The most recent solution that im down to try is to hold a perfect half lay for 6-8s using a heavy band (green for example). Then gradually change the band to a lighter one.
All the exercises and training knowledge i only get on instagram and youtube, so i hope to find something that can actually get me out of this hole