Back Lever

Setup

1. 01Hang from a bar or rings with an overhand grip about shoulder width.
2. 02Pull into an inverted hang with the body vertical and toes to the ceiling.
3. 03Lock the elbows and set the shoulder blades tight.
4. 04Squeeze the glutes and brace the core before lowering.

Execution

1. 01Lower the body slowly from the inverted hang, rotating chest-down toward horizontal.
2. 02Stop when the body forms a straight horizontal line under the bar.
3. 03Hold the position with locked elbows and full-body tension.
4. 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.