Description

The back lever is an advanced bodyweight exercise that targets the lats, core, and upper body strength.

Starting Position

Hang from a bar with an overhand grip, arms shoulder-width apart, and engage the core.

Technical Execution

Slowly raise the legs in front of you and press the hips up towards the bar, keeping the body straight.

Range of Motion

The goal is to achieve a horizontal position with the body parallel to the ground.

Variations

Advanced variations include straddle back lever, one-arm back lever, and back lever pull-ups.

Common Mistakes

Common mistakes include arching the back, not engaging the core, and lack of shoulder stability.

Practical Advice

Focus on engaging the core, keeping the body straight, and maintaining shoulder stability throughout the movement.

Additional Notes

This is a challenging exercise that requires proper progressions and strength in pulling muscles.

Difficulty Level

Advanced

Equipment Needed

Body Weight

Primary Muscles

lats

Secondary Muscles