Back Lever

The Back Lever is a challenging and advanced exercise that targets the muscles of your upper body, primarily the back, shoulders, and core. Also known as the Reverse Planche, it requires strength, balance, and body awareness. This exercise involves supporting your body horizontally while hanging from a bar or rings, with your back facing the ground. The Back Lever primarily targets your latissimus dorsi muscles, commonly known as the lats, which are responsible for pulling movements such as pull-ups and rows. It also engages your rhomboids, trapezius, and serratus anterior muscles, working to improve your posture and upper body strength. Additionally, the Back Lever engages your core muscles, including the abdominals and obliques, to help stabilize your body during the exercise. Performing the Back Lever requires a combination of upper body and core strength, as well as flexibility. It is essential to progress gradually, starting with the basics and gradually increasing the intensity and duration of the exercise. It is crucial to maintain proper form throughout the movement to prevent injury and get the most out of the exercise. Including the Back Lever in your workout routine can help improve upper body strength, enhance your posture, and boost your overall body control. However, it is essential to have a solid foundation of strength and flexibility before attempting this advanced exercise. So, if you're up for a challenge and ready to take your upper body strength to the next level, consider incorporating the Back Lever into your training regimen.

Instructions

• Begin by hanging from a bar with an overhand grip, shoulder-width apart.
• Engage your core and tuck your knees towards your chest.
• Slowly extend your legs out in front of you, keeping them straight and parallel to the ground.
• Continue to engage your core and push your shoulders down and away from your ears.
• Maintain this position, with your body straight and parallel to the ground, for the desired duration.
• To come out of the back lever, bend your knees back towards your chest and release the tension on your shoulders.
• Gradually lower yourself to the starting hanging position.
• Repeat for the recommended number of sets and repetitions.

Tips & Tricks

• Engage your core muscles and focus on maintaining a straight body position throughout the exercise.
• Start with tuck back lever progressions before progressing to advanced variations.
• Practice scapular depression exercises to strengthen your shoulder blades and improve your stability in the back lever.
• Gradually increase the duration of your holds over time to improve your strength and endurance.
• Incorporate back lever-specific training exercises like skin the cat and German hangs into your workout routine.
• Give yourself adequate rest and recovery time between training sessions to prevent overtraining and optimize your progress.
• Include exercises that target the muscles involved in the back lever, such as pull-ups, rows, and core exercises.
• Pay attention to proper hand positioning and grip strength to enhance your stability during the exercise.
• Ensure proper warm-up before attempting the back lever to reduce the risk of injury.
• Maintain proper breathing throughout the exercise to stay relaxed and focused.