Back Lever

oec:back-lever

An advanced isometric calisthenics hold where the body is suspended horizontally facing downward with arms extended behind the torso.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

How to do it

Grasp a pull-up bar or gymnastic rings with an overhand, shoulder-width grip.
Invert your body by pulling your knees toward your chest and passing your feet between your arms into a German hang position, or lower down from an inverted hang.

From the inverted or German hang position, depress your scapulae and engage your chest, anterior shoulders, and core.
Extend your hips and legs while raising or lowering your torso until your entire body forms a straight, horizontal line parallel to the floor.
Keep your arms fully extended, lock out your elbows, and hold the static horizontal position for the prescribed duration.
Controlled return either by tucking the knees to dismount or lowering through a German hang.

Maintain steady, controlled shallow breathing through the diaphragm while bracing your abdominal wall throughout the hold.

Piking at the hips or arching the lumbar spine excessively.: Squeeze the glutes and abdominals together to maintain a rigid, neutral hollow-body line.
Bending the elbows to reduce the lever arm.: Fully lock the elbows; regress to a tuck or straddle back lever if straight-arm strength is insufficient.
Hips resting higher or lower than shoulder level.: Align the shoulders, hips, and ankles in a single horizontal plane parallel to the ground.

Places extreme stress on the biceps tendon and anterior shoulder capsule; develop prerequisite German hang mobility and master tuck progressions before attempting full extension.

This record: CC-BY-SA-4.0.