Back Lever

The Back Lever is an advanced bodyweight exercise and ring exercise that utilizes a lot of shoulder girdle strength and mobility while holding the body line straight with a strong core. It is also a straight arm strength exercise and should not be attempted before mastering less advanced ring strength progressions.

Type Of Exercise: Strength
Muscles: Shoulders, Trapezius, Lats, Biceps, Abdominals
Difficulty: Intermediate
Equipment: Gymnastic Rings

Back Lever

Begin from an inverted hang on gymnastic rings and extend your hips until your body straightens and you can squeeze your glutes.
Keep a solid grip on the rings and turn them so your palms are facing behind you.
Lower backward with straight elbows and a straight body.
Lower until your body is horizontal, in line with your shoulders.
Your body should now be flat and parallel to the floor.
Avoid squeezing your sides with your arms during the hold.
To produce lift and stability, protract slightly and press down through the rings.
Keep your hands facing backward, glutes tight, and hold this back lever for time.

Exercise: Half Back Lever
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Lats, Biceps, Abdominals
Difficulty: Intermediate
Equipment: Gymnastic Rings

Exercise: Straddle Back Lever
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Lats, Biceps, Hips
Difficulty: Intermediate
Equipment: Gymnastic Rings