The back lever is one of the first fundamental static moves, to learn in order to gain core strength. which will give you the ability to do more advanced elements, and skills in calisthenics, for example, the planche you need to have that abdominal and that muscle connection as well as connecting all your muscles as a whole in a lBack levers are among the fundamental static movements that you must master to build strength. It will provide you with the ability to perform more complex elements and also the ability to perform calisthenics, for instance, the planche is a must to master an abdominal and a muscle connection. It also connects the muscles in all in a more leaner horizontal line. When you’re using the back lever, your hands are in front of you and you’re in an upright position.
in this position, it’s the same muscle connection that you use when you are in a planche the only difference is that your hands are in front and it’s a pushing force instead of hanging when you are in a back lever you’re activating your scapula your back, your legs, your abs, your chest, your biceps, yIn this posture in this position, you’re using the same muscle connection you’re using when you’re in the planche. The one difference being that the hands are facing forward and you’re pushing rather than hanging. When you’re in a back lever , you’re activating your scapula, your back and legs and abdominals, your chest and biceps. You’re also activating your forearms and triceps as well as your glutes, and your calves and your calves, and you should be aware of activating these muscles at the same time. And working together to sustain this movement.
You must master the five steps I’m going to show you how to master the back hold. You have to meet the criteria and these conditions include:
- dead-hang for twenty seconds at the bar
- 15 high knees raises.
- L-site hanger for at minimum 10 seconds.
After recognizing what you require to be able to access the back lever, we can then go into the next step.
step 01: Skin The Cat
Also known as a german hang. bar hanging with an overhead grip and elevated legs with knees bent, and then continue to move you body until the legs cross over your arm and bar, then to the opposite side.
After that, straighten your legs and slowly descend until you are in total shoulder extension. Let your body hang with your shoulders and your upper back in a straight line. This will allow you to master this unique lever back posture, while also gaining the strength of your shoulders and flexibility to take on the next progressions.
Make sure you don’t do this exercise too often, as it could be regarded as an exercise for stretching even for elite athletes. It is essential be cautious when trying this exercise first time. If you’re unsure what your flexibility level is even if you have pretty bendy shoulders It’s best to be cautious and be sure to avoid injury.
You should aim for five sets of 30 seconds each before going to the next set
step 02: Tuck Back Lever
After you’ve built an effective skin on of the cats hang(German hang) is a good time to begin directly back lever exercise. The first exercise in this series is an tuck back lever in which you hang from an inverted hang , keeping your knees the chest as you work to hold your spine as level and straight as you can using the muscles in your core to achieve this and lower your hips until they’re level in relation to the shoulders.
You must keep your arms in close proximity to your lats to keep your upper body in a strong position and your arms should be close to your lats as you pull your abdominals, upper back and glutes. If you’re struggling to maintain your position, try squeezing your arms to the side to create tension in your muscles.
ensure that you have full locks-out elbows, with straight arms, completely stretch and depress the scapula. As you get stronger then gradually pull the knees away from the chest. Try to straighten the back even more, which is more difficult as it requires greater abdominal strength.
Try to do five 30 second sets before moving on to the next sequence.
step 03: Open Tuck Back Lever
When you are beginning to build strength using the tuck back lever you can start making the workout more challenging by flattening your back, opening your legs upwards, and then lifting the knees back to just above the elbows. This is a step which brings us closer to the half-back and straddle levers, and a slight leap in difficulty compared to the tuck-back lever.
Keep an anterior pelvic tilt when you lower the ribcage and pull the belly button towards your spine, ensuring an extended and depressed scapula.
The head must remain in an upright posture and you shouldn’t allow your head to slide down or shift in a forward direction. This is a relatively rare development in back lever exercises, and you’ll not often find tutorials for this particular exercise on the internet however, it could be extremely beneficial for gradual progressing towards more difficult back lever movements.
Try to do five minutes of sets, each lasting 30 seconds before beginning the next sequence.
step 04: advanced tuck back Lever
Like the step which was explained earlier This is a more advanced Tuck Back lever that is not widely used and is not often utilized but an excellent opportunity to build the ability to use this lever.
Once you’ve accumulated a substantial amount of strength by using the lever for tucking back that’s open Begin to push your hips forward and then open your legs into a straddle using bent legs.
The knees are spaced wide apart like in a straddle, however, take note of how the foot is closer in proximity. Try to maintain a postural pelvic tilt. Pull the ribcage downwards and the belly button to the spine while keeping the scapula extended and depressed.
go with 5 sets of 10 seconds before moving onto the next step.
step 05: Single Leg Back Lever
Once you’ve mastered the previous progressions but the full-back lever is still out of reach, then the single-leg back lever is a great stepping stone where you’ll hold the back lever with one straight leg and the other one is tucked, (knee to chest).
This is an intermediate level to those who are looking for greater challenging tasks but aren’t strong enough for the full-back lever since you’ll create a greater mechanical burden on the back by stretching one leg, but the fact that one leg is still bent keeps it an obtainable hold that is easy enough to get training volume in. bent one leg in the chest and then stretch the other leg in front of you. use your toes to you align your body and create muscles tension.
Don’t let your midsection sagging down to the floor, be sure to maintain a straight hollow body line from your shoulders down to your foot if possible. in order to maintain the position, you must keep your glutes and hamstring tight as well as your upper back and core.
Air m fo5 sets of 20 seconds before moving on to the next progression.
step 06: Straddle Back Lever
Even though the advanced tuck back lever is an opportunity to move between the tuck back lever and the full lever in front but it’s still an enormous leap in the difficulty. This is a critical step when learning to use a back lever. Once you’ve mastered the straddle variant, the full-back lever will be right around the corner.
The advanced back tuck lever stretch your legs to the side and spread them widely apart. As you maintain your back flat and your entire body straight. as your legs get to the outstretched position, you will have a fairly straight line running from your shoulders through your body and up to your toes. Relax your quads lightly to help keep your knees in place. Point your toes towards your thighs to help make full-body tension.
While straightening both legs make sure you contract your glutes and hamstrings to ensure that core tension is not lost. It will radiate out from your glutes and abdominals into the rest of your body. Keep your arms straight with elbows close to your lats.
Aim for 5 sets of 10 seconds
step 07: Full Back Lever
If you’ve been working hard on the previous exercises and strengthening your upper and core muscles by doing other exercises in the meantime you shouldn’t have to wait until you’ve mastered your full back lever. In the full-back lever, you’ll connect your legs in a straight line when hanging from a bar. It is more difficult than the previous steps, however, it is necessary if you want to train the planche.
With the lever for tucking back,, extend your legs until you draw a straight line across your entire body. From head to toe. keep your toes straight to emphasize the importance of maintaining straight legs and torso, this helps to keep the legs, glutes, and abdominals tight, the tension is important to hold the position. The arms must be tight and locked into the body. The shoulder blades must be depressed and extended. There must be no piking of the hips or sagging of the midsection.
In a position where your entire body is to the ground in a straight line, A full-back lever is a feat of strength. Whether you opt for an overhand or underhand grip, pick the one that is most effective for you.