The back lever is the front lever's inverted cousin. You hang from a bar or rings and lift your body until horizontal—facing the floor. It demands straight-arm strength, shoulder extension, and incredible core control. You'll start with tuck back levers, progress to advanced tuck, straddle, and finally full back lever. The back lever is more accessible than the front lever for some athletes, but still requires months of dedicated practice. Protect your shoulders—straight-arm work demands patience.
Back Lever Progression Chain
- Skin the Cat →
Skin the Cat is a gymnastic movement that builds shoulder mobility, straight-arm strength, and body control. - German Hang →
The German Hang is a straight-arm inverted hanging position that builds shoulder mobility and back lever strength. - Back Lever Tuck →
The tuck back lever is a straight-arm pulling hold where the body is horizontal with knees tucked, supported by the lats and core. - Back Lever Advanced Tuck →
The advanced tuck back lever increases the lever arm by opening the hips while keeping the knees tucked. - Back Lever Straddle →
The straddle back lever extends the legs to the sides, increasing the lever arm and demanding greater strength. - Full Back Lever →
The full back lever is a straight-arm pulling hold where the body is completely horizontal and inverted, arms locked behind the body. - Front Lever to Back Lever Press →
The Front Lever to Back Lever Press is a dynamic transition from Front Lever to Back Lever, requiring extreme straight-arm strength.