Started by Niels Joergensen, February 2, 2010 · 18 Replies · 6,703 Views
Hey guys!
Just wanted to post what my back lever looks like atm. I've been training for this move 2-3 weeks now.
ps. I'm sorry for the bad camera angle. Until I have rings properly installed in my room I will have to deal with this 
any tips and comments would be appreciated 
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Looking solid especially after 2 weeks! Keep up the good work
Good job.
What sort of training history do you have prior to this? Could you give is some examples of your poundages? What's your height/weight? I couldn't tell very well, but what hand position were you using - palms towards the head or feet?
Looking very good!
wow good job
Off topic but are you danish by any chance? 
What sort of training history do you have prior to this? Could you give is some examples of your poundages? What's your height/weight? I couldn't tell very well, but what hand position were you using - palms towards the head or feet?
I have done Taekwondo for 3-4 years. Right now I do parkour which I've done for like 4 years.I've always loved bodyweight movements/ strength training
Height: 1,77 m. (approximately)
Weight: 77 kg.
The quality isn't great so it's not easy to notice. But I train the back lever with palms facing down/ at my feet:)
And yes I am danish :wink: live in Aarhus
mrnielsjoergensen said:The quality isn't great so it's not easy to notice. But I train the back lever with palms facing down/ at my feet:)
This is correct way if a back lever is not your final goal.
This is correct way if a back lever is not your final goal.
Yes. I've started with the back lever as a good foundation for further progression on the rings!
Gregor said:mrnielsjoergensen said:The quality isn't great so it's not easy to notice. But I train the back lever with palms facing down/ at my feet:)
This is correct way if a back lever is not your final goal.
triangle just learned how to put photoshop to good use!
Wait, what? He said his palms were down, Gregor says this is wrong, then the homeless man* tells him to keep his palms down?
Is this picture right or wrong
*look it up
He said palms down was best if you want to train the back lever for higher skills. In your picture the elbow stress is less so it won't prepare you for more difficult skills like the other hand position.
Sternford, that way is the wrong way for future ring strength progression and preparation.
Ahh, I think you're right. Been a long time since I've read Jim's BL article or mosied on over.
Okay thanks, I was confused. And that's not me, I just googled a picture. I think it's from beastskills
So whats the correct way to train the back lever?
Palms facing up or down, and why?
Palms facing towards your feet is the correct way to train BL for a future in Gymnastics as it puts greater pressure on the biceps tendon strengthening it, which is a very key area for rings strength, it is also the hand position that makes transitions and other strength moves possible on the rings, much in the same vein as turning the rings out correctly when in a support position.
palm bacing down and also (i think) a little body hollow position, is great to understand the correct position for the more advanced skill, in more rings specialist you the planche and maltese is performed with hollow position..
for the next progression is useful learn BL with false grip...
I feel a little pain (pressure) in my elbows when im training the backlever (flat tuck).
Is this normal for beginners?
Should it take a wider grip?
I'm training at a bar.
the pain is in the is near the bicep (inner elbow) or in the other side (external elbow)?
maybe is only because you are new to these movements!
before try the flat tuck you have to reach the 60 seconds to tuck bl, and before this at least 60 sec in german hang...i did this progression without problem. after flat tuck pass to straddle and don't move to half full lay before you achieve the 30-45 sec, after the full lay and the full BL...
now that i i have a solid BL (i'm talking about 30-40 sec full BL) i feel pressure in inner elbow joint but no pain!!!
correct progression equal save the joint and tendons
keeo practice