Back lever
Also called Full back lever
The back lever is a horizontal hold where you hang from rings or a bar with your body straight and facing down, and your arms straight. The main load falls on your lats, chest and biceps, supported by your shoulders, abs, lower back and forearms. It is demanding for the front of your shoulders and your elbows, so warm up well. You need a steady Tuck back lever first. Squeeze your glutes and abs, keep your line straight and stop when it breaks.
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How to do it
- Rotate back from a skin the cat, keeping your arms straight.
- Extend your legs until your body is horizontal, belly down.
- Squeeze your glutes and abs and keep one straight line.
- Hold the position and end the hold when your line breaks.
Form tips
- Rotate back from a skin the cat, arms stay straight.
- Extend your legs, body horizontal, belly down.
- Squeeze glutes and abs, stop when your line breaks.
Common mistake
- Sagging into an arch instead of holding a straight line.