Half Straddle Back Lever

The Half Straddle 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, Hips
Difficulty: Intermediate
Equipment: Gymnastic Rings

Half Straddle Back Lever

Begin from an inverted hang on gymnastic rings and 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 as you lower, straddle your legs apart wide (keep your knees bent 90-degrees).
Keep the wide straddle, fully open your hips (no piking) and lower until your hips and legs are horizontal and in line with your shoulders.
Your back and straddled 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 straddle back lever for time.

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

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