Straddle Back Lever

The 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

Straddle 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 until your body is horizontal and in line with your shoulders.
As you lower, straddle your legs as wide as you can.
Your back and legs 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 straddle back lever for time.

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

Exercise: Back Lever
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