Back Lever

GymDaze demonstration

Watch Back Lever

Technique

How to perform Back Lever

1. Take a shoulder-width grip on a stable bar or rings and begin in a controlled straight-arm hang.
2. Tuck your knees and rotate into an inverted tuck while keeping your elbows straight.
3. Open your hips and extend your legs together as you lower into a horizontal, face-down position.
4. Maintain a straight line through your torso and legs with active shoulders and a steady pelvis.
5. Hold without swinging or bending your elbows, breathing normally.
6. Re-tuck and reverse the entry under control to return through the inverted hang and back to the starting hang.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.