Half Back Lever

The Half Back Lever is a back lever progression. This bodyweight exercise and ring exercise utilizes a lot of shoulder girdle strength and mobility while holding the body line 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

Half Back Lever

Begin from an inverted hang on gymnastic rings and extend your hips until you can squeeze your glutes.
Bend your knees to 90-degrees, keep a solid grip on the rings, and turn them so your palms are facing behind you.
Lower backward with straight elbows and lower until your hips and legs are horizontal, in line with your shoulders.
Your back and thighs 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 half back lever for time.

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

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