Iron Cross to Back Lever

Technique

How to perform Iron Cross to Back Lever

1. Establish the upright iron-cross position on rings with your arms straight and extended sideways at shoulder height.
2. Keep your body long as you tip the chest forward and allow your hips and feet to rise behind you.
3. Control the movement through your shoulders while bringing the rings toward the back-lever position; keep your elbows straight.
4. Finish when your torso and legs form a horizontal line facing the floor, with the arms extending behind the torso.
5. Hold that body line without bending at the hips, arching the lower back or continuing past horizontal.
6. Use an already practiced controlled exit; a reverse transition or full pullout is not automatically required to complete this exercise.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.