Learn the Back Lever Step by Step — Key Takeaways
Pre-tension your entire body *before* lowering into the full back lever — correcting form once you're in the parallel position is nearly impossible.
Key takeaways
Pre-tension your entire body in the inverted hang before lowering into a back lever
Pre-tension your entire body in the inverted hang before lowering into a back lever
- Correcting technique mid-hold is too hard; set form from the start
- Full tension before lowering means you hit parallel position correctly
Use the 'lean forward at the shoulders' cue to flatten the back in a tuck back lever
Use the 'lean forward at the shoulders' cue to flatten the back in a tuck back lever
- Leaning forward encourages the trunk to form a straight line
- Hips higher than shoulders means you need to lean further forward
Straddle back lever difficulty scales with hip flexion angle
Straddle back lever difficulty scales with hip flexion angle
- More hip flexion (feet pointing down) = easier
- Progress by slowly extending hips until fully extended
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In this video
- 1mTuck Back Lever
- 1mTuck Form Review and Adjustments
- 2mStraddle Back Lever
- 3mOne Leg Back Lever
- 4mHalf Lay Back Lever
- 5mFull Back Lever Technique
- 6mFinding the Parallel Position
“The back lever is definitely a pressure cooker for the head, and you need to keep breathing during your working sets.”
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