Back Lever
Description
The back lever is an advanced gymnastics hold where you hang from a bar or rings and extend your body horizontally below the bar, face up. It requires elite straight-arm strength through the shoulders, lats, and core. It is a foundational skill in gymnastics strength training.
Muscle Group
Equipment Required
Back Lever Instructions
- Hang from a bar or rings. Pull yourself up and over into a skin-the-cat position (inverted hang).
- Slowly lower your body from the inverted position toward horizontal.
- Extend your body until it is parallel to the ground, face up, below the bar.
- Hold the horizontal position. Arms are straight above you gripping the bar.
- Start with a tucked back lever (knees to chest) and progress to full.
- Progressions: tuck → advanced tuck → straddle → full.
- Hold for 5 to 15 seconds at each progression level.
- This is an advanced skill requiring months of progression.
Back Lever Form & Visual
Back Lever Benefits
- Builds elite straight-arm strength
- Foundational gymnastics skill
- Develops shoulder, lat, and core strength
- Impressive calisthenics achievement
- Builds body control and awareness
- Progressive skill with clear progressions
Back Lever Muscles Worked
- Latissimus dorsi (heavy)
- Posterior deltoid
- Biceps brachii (straight-arm hold)
- Core (heavy anti-extension)
- Erector spinae
- Forearms and grip
Back Lever Variations & Alternatives
- Front Lever
- Tuck Back Lever
- Skin the Cat
- German Hang
- Pull-Up
