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
![Back Lever 1 Back Lever Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/03/39-Back_Lever-1.jpg)
![Back Lever 2 Back Lever End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/03/39-Back_Lever-2.jpg)
![Back Lever 3 Back Lever](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2021/03/Back-Lever.jpg)
- 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.
![Back Lever 4 Half Back Lever](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/03/alt-Half_Back_Lever-2.jpg)
- Exercise: Half Back Lever
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Lats, Biceps, Abdominals
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
![Back Lever 5 Straddle Back Lever](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/03/alt-Straddle_Back_Lever-2.jpg)
- Exercise: Straddle Back Lever
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Lats, Biceps, Hips
- Difficulty: Intermediate
- Equipment: Gymnastic Rings