Back Lever

How To

The back lever is a foundation gymnastics strength movement (rated as an A skill on the gymnastics scale from A - F, F being the most difficult) and a good starting point for those that are competent with pull-ups, dips, and muscle-ups looking for their next progression.

This strength hold forms the basis of more advanced exercises such as the planche or maltese cross. When developing the back lever you'll develop the muscle mass and strength for total bodily control and coordination that will serve you well in your gymnastics training.

• Grab the bar and assume an upside down tuck position (knees to chest).

• Continue to pass your knees up and over your head and down into a 'skin the cat position'.

• Raise your legs up so that you're hanging upside down (inverted hang). The body should be straight and fully extended at the top of the movement (when just starting out you may have to raise your legs in the tuck position. Keep them straight if possible).

• Lower the body, leading from the toes down to a horizontal hold, parallel to the ground. Hold this position.

• Raise the legs back to the starting inverted hang position.

Tips

Keep you back flat

Keeping your back at its flattest and approximately parallel to the ground protects you from straining it.

Keep your arms straight

Keeping your arms straight gives you good balance, and allows you to maximize the arm muscles you need to hoist yourself above the ground. It also ensures that you are in the optimal horizontal position to engage your core.

Look ahead

Looking ahead, or keeping your head up, helps you feel more in tune with your body. It engages the right muscles to help you maintain the horizontal posture. It also avoids putting an unnecessary strain on the neck.

Point your toes

Point your toes. It lengthens the body for the perfect horizontal alignment while also serving as a cue to squeeze your legs.