Side Lever
The Side Lever is the mastery skill in the side core track. There are multiple progressions from beginner to advanced that get you to this skill, also called the human flag.
- Type Of Exercise: Strength
- Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
- Difficulty: Advanced
- Equipment: Stall Bars
Side Lever
- Begin from a side lever block with your left hand on bottom.
- Press away from the bars and begin to twist open to your right.
- As you twist, extend your legs and lift them up.
- Continue to push (depress) through your left shoulder and pull (elevate) through your right.
- When your torso has rotated a full 90-degrees, your whole body should be extended straight out from the stall bars, parallel to the floor.
- Keep your body fully extended with locked knees and elbows and a posterior pelvic tilt (PPT).
- Hold for time, lower back down, and switch sides.
- Exercise: Negative Side Lever Pull
- Type of Exercise: Strength
- Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
- Difficulty: Advanced
- Equipment: Stall Bars
- Exercise: Side Lever Pull
- Type of Exercise: Strength
- Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
- Difficulty: Advanced
- Equipment: Stall Bars
