Back Lever
The Back Lever is an advanced bodyweight exercise and ring exercise that utilizes a lot of shoulder girdle strength and mobility while holding the body line straight with a strong core. It is also a straight arm strength exercise and should not be attempted before mastering less advanced ring strength progressions.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Lats, Biceps, Abdominals
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
Back Lever
- Begin from an inverted hang on gymnastic rings and extend your hips until your body straightens and you can squeeze your glutes.
- Keep a solid grip on the rings and turn them so your palms are facing behind you.
- Lower backward with straight elbows and a straight body.
- Lower until your body is horizontal, in line with your shoulders.
- Your body should now be flat and parallel to the floor.
- Avoid squeezing your sides with your arms during the hold.
- To produce lift and stability, protract slightly and press down through the rings.
- Keep your hands facing backward, glutes tight, and hold this back lever for time.
- Exercise: Half Back Lever
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Lats, Biceps, Abdominals
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
- Exercise: Straddle Back Lever
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Lats, Biceps, Hips
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
