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Back Lever
Intermediate

Back Lever

A horizontal hold with your back facing the sky, building unique shoulder and bicep strength. Often the first lever skill achieved by practitioners.

6-12 months

Focus Areas

Strength Gymnastics Calisthenics Shoulders Chest Core

Prerequisites

Comfortable German hang (inverted hang)
Basic straight-arm strength
Shoulder flexibility and stability
Core strength for body alignment

The back lever presents a unique challenge in the horizontal hold family—maintaining a straight body position parallel to the ground while hanging with arms behind the body. This position creates intense demands on the shoulder girdle, biceps, and core while serving as an excellent introduction to lever training. The unusual arm position develops strength through ranges of motion rarely trained in conventional exercises.

At Beyond Movement, we've found the back lever often serves as students' first successful static hold, building confidence for more advanced skills. The progression from German hang through tucked positions to the full back lever creates clear milestones while developing the straight-arm strength fundamental to gymnastics training. The skill's accessibility relative to front lever makes it an excellent teaching tool for understanding full-body tension.

The back lever's unique strength demands create remarkable improvements in shoulder stability and bicep development. The position strengthens the biceps in a lengthened position, creating resilient connective tissue while the shoulder positioning improves stability through extreme ranges of motion—benefits particularly valuable for overhead athletes and martial artists.

Prerequisites

Master these skills first:

  • Comfortable German hang (inverted hang)
  • Basic straight-arm strength
  • Shoulder flexibility and stability
  • Core strength for body alignment
  • Understanding of shoulder safety in extension

Common Mistakes

Avoid these errors:

  • Arched back position

    Instead: Maintain hollow body throughout

  • Bent elbows

    Instead: Focus on straight-arm strength development

  • Rushing through progressions

    Instead: Respect shoulder adaptation needs

  • Poor hand position

    Instead: Experiment with grip width for comfort

  • Training through shoulder pain

    Instead: Prioritise joint health over progress

Ready to Master Back Lever?

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