Movement overview

The Back Lever is an advanced calisthenics exercise that requires significant strength, balance, and flexibility. It involves holding the body horizontally facing downwards while hanging from a bar or rings, with the arms extended and the body in a straight line.

Step-by-step cues

1. Begin by hanging from a bar or gymnastic rings with a pronated grip (palms facing away).
2. Engage your core and glutes to maintain a straight body position.
3. Slowly tuck your knees to your chest to transition into an inverted hang.
4. Extend your legs back and downwards while keeping your body straight, aiming to achieve a horizontal position.
5. Hold the position as long as possible, maintaining tension throughout your entire body.
6. To exit, tuck your knees back to your chest and return to the starting hang position.

Technical tips

• Ensure your shoulders are engaged and depressed to protect them from strain.
• Focus on keeping your body rigid by squeezing your glutes and engaging your core.
• Practice with tucked legs initially to build strength before attempting the full extension.
• Use parallel bars or rings for easier wrist positioning if experiencing discomfort on a straight bar.
• Gradually increase hold time as you build strength and confidence in the position.
• Incorporate exercises like skin-the-cat and front lever progressions to improve overall control and strength.