Support to Back Lever

Technique

How to perform Support to Back Lever

1. Grasp a pair of rings with a shoulder‑width overhand grip and hang beneath them.
2. Tuck your knees to roll backward through an inverted tuck, then extend your hips and legs together until your body forms a straight‑line back lever - face toward the floor, elbows locked, shoulders depressed, core tight.
3. Hold the back‑lever momentarily to stabilize.
4. Rotate the rings so the inner edges face forward, and begin bending your elbows, flexing your biceps and chest while keeping your body rigid and hollow.
5. Drive the rings inward and down as you pull your body straight up; Keep squeezing your glutes and maintaining shoulder depression to avoid collapsing.
6. Your elbows now flex past 90 degrees, and your chest approaches the line of the rings.
7. As your torso tips back over the rings, keep pressing through your biceps, shoulders, and chest to straighten your body into a solid rings support hold - arms fully extended, rings turned slightly out, core and glutes engaged.
8. Pause in the support for the prescribed time, then either lower with control or reverse the motion back through the back‑lever for another repetition as programmed.

Recommended external demonstration

Watch Support to Back Lever

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Biceps Brachii Long Head, Biceps Brachii Short Head, Pectoralis Major Clavicular Head, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.