Back Lever
Hold the body straight and level, face down, below a bar gripped behind you; a static gymnastic hold for the back, the biceps and the midsection, timed.
How to do it
Setup
From an inverted hang on the bar, arms straight, lower the body behind the hands until it is level with the floor, face down.
Steps
- Lock the body into one straight line from shoulders to heels.
- Hold level with the arms straight, glutes and abs tight.
- Time the hold, then return to the inverted hang and come down.
Common mistakes
Hips piking or sagging: one straight line, glutes squeezed. Bending the elbows: they stay locked; bent arms move the load onto the elbows. Going straight to the full lever: build it from tucked positions first.
Breathing
Short steady breaths.
