Back Lever Pullout

Technique

How to perform Back Lever Pullout

Grasp a sturdy pull‑up bar or pair of rings with a shoulder‑width overhand grip and hang with arms fully extended, legs together, and core braced.
Tuck your knees toward your chest and roll backward into an inverted hang, keeping your elbows locked and shoulders actively depressed for joint safety.
Extend your hips and straighten both legs, lowering your torso until you achieve a full back‑lever position - body horizontal, face toward the floor, glutes and quads tight, and core hollow.
From the back lever, exhale and initiate the pull‑out by powerfully depressing your shoulders and driving your hips upward, allowing your legs to rise as you rotate back toward an inverted hang.
Keep elbows straight and maintain body tension throughout the arc.
Once your feet pass overhead, tuck slightly if needed and return to the inverted hang under control, resetting your hollow body before repeating the next repetition.
Repeat the lower‑to‑back‑lever and pull‑out sequence for the prescribed repetitions, always maintaining strict form, smooth tempo, and active shoulder engagement.

Recommended external demonstration