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Back Lever
A static gymnastics hold where the body is held horizontal and face-down beneath a bar or rings, building extreme straight-arm pulling strength and total-body tension.
BackBodyweightStraight-arm static hold
GoLightWeight mediaback-lever
Demonstration coming soon
Primary
Latissimus dorsiCore
Secondary
ChestSpinal erectorsGlutesForearms
Equipment
Bodyweight
Pattern
Straight-arm static hold
Setup
- 01Hang from a bar or rings with an overhand grip about shoulder width.
- 02Pull into an inverted hang with the body vertical and toes to the ceiling.
- 03Lock the elbows and set the shoulder blades tight.
- 04Squeeze the glutes and brace the core before lowering.
Execution
- 01Lower the body slowly from the inverted hang, rotating chest-down toward horizontal.
- 02Stop when the body forms a straight horizontal line under the bar.
- 03Hold the position with locked elbows and full-body tension.
- 04Pull back up to inverted or lower out with control to finish.
Checkpoints
- -Elbows stay completely locked throughout.
- -Body forms one straight line; hips do not sag or pike.
- -Head stays neutral, eyes toward the floor.
- -Shoulders stay actively pulled down, not hanging passively.
Common mistakes
- -Bending the elbows to make the hold easier.
- -Piking at the hips instead of holding a straight line.
- -Attempting the full lay before mastering tuck and straddle progressions.
- -Holding to failure and losing control of the exit.
Programming notes
- -Train as 4 to 6 sets of 5 to 15 second holds, well short of failure.
- -Progress tuck, advanced tuck, straddle, then full lay over months.
- -Place at the start of the session; it is highly fatiguing for the elbows and shoulders.
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