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Open Tuck Back Lever

The Open Tuck 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
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings

Open Tuck Back Lever

  1. Begin from an inverted hang on gymnastic rings and tuck your knees toward your chest.
  2. Keep a solid grip on the rings and turn them so your palms are facing behind you.
  3. Lower backward with straight elbows and as you lower, straddle your legs apart slightly (keep your knees bent 90-degrees).
  4. Pull your knees up and slightly back until they are level with your hips.
  5. Then lower until they reach shoulder height.
  6. Your back should now be flat and parallel to the floor.
  7. Avoid squeezing your sides with your arms during the hold; to produce lift and stability, protract slightly and press down through the rings.
  8. Keep your hands facing backward and hold this open tuck back lever for time.
  • Exercise: Tuck Back Lever
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Lats, Biceps
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings
  • Exercise: Half Straddle Back Lever
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Lats, Biceps, Hips
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings