Back Lever Pullout

GymDaze demonstration

Watch Back Lever Pullout

Technique

How to perform Back Lever Pullout

1. Grip a pull-up bar or rings with the established overhand setup and enter an inverted hang.
2. Keeping your elbows straight and your body in one line, lower into a horizontal back lever facing the floor.
3. From horizontal, raise your hips and legs together, rotating your straight body upward around your shoulders.
4. Continue until you reach a vertical inverted hang without bending your elbows, tucking your knees, or folding at the hips.
5. Lower under control to horizontal if continuing the sequence; the working pullout starts at the back lever, not at a full German 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.