Back lever

Back lever on a pullup bar

Back Lever is a calisthenics and gymnastics skill that involves the athlete performing a static hold while suspended horizontally above the ground. It is a fundamental exercise in the world of bodyweight training, requiring significant core strength, shoulder stability, and body control. The back lever targets the muscles of the back, specifically the latissimus dorsi, as well as the core muscles, shoulders, and arms.

Execution

To perform a back lever, the athlete begins by hanging from a pull-up bar or rings with an overhand grip. The athlete then pulls their legs and hips up and over, tucking their knees to their chest to invert their body. As strength and flexibility improve, the athlete extends their legs out, lowering their body into a horizontal position, parallel to the ground. The entire body must be kept rigid, with the arms straight, to maintain the position.

Progressions

The back lever is an advanced skill, and athletes typically work through several progressions to build the necessary strength and technique. These progressions include:

• Tuck Back Lever: The athlete maintains a tucked position with knees close to the chest.
• Advanced Tuck Back Lever: The athlete opens the tuck slightly, pushing the knees away from the chest.
• Straddle Back Lever: The legs are separated in a straddle position to reduce leverage and make the hold easier.
• Half Lay Back Lever: One leg is extended fully while the other remains in a tuck or straddle position.
• Full Back Lever: Both legs are fully extended, and the body is held in a straight line.

Benefits

The back lever develops core strength and stability, improves shoulder stability and flexibility, and builds strength in the upper body. It also enhances proprioception and body control, which are essential for advanced calisthenics movements and gymnastics.

Common Mistakes

• Bending at the Hips: Failing to maintain a straight body line reduces the effectiveness of the exercise.
• Bending the Arms: The arms should remain straight throughout the movement to properly engage the muscles and maintain form.
• Lack of Shoulder Engagement: Proper engagement of the shoulders is crucial for stability and safety.

Training Considerations

Before attempting the back lever, athletes should have a solid foundation of upper body strength and core stability. It is also important to properly warm up and to incorporate flexibility training, particularly for the shoulders and hamstrings. Progressions should be approached gradually, ensuring mastery of each stage before moving to the next.

This exercise related article is a stub. You can help WikiMD by expanding it.