Questions regarding the Back lever and Bridge

Greetings everyone!

My account got recently activated and I am glad to say I can finally contribute to the forums! I would like to say hi to all members and the coach!

I have two questions that I have my mind on recently, and I am hoping either Coach or some of the more experienced members may answer them:

1. I've recently started working on the Back Lever. I've discovered going from an inverted hang with a suspinated grip to a tucked back lever is A LOT more comfortable than simply grabbing the bar with my hands behind me and going directly into the Back lever (feels like my shoulders and arms are getting ripped off). Basically my question is that if it's more effective jumping straight to the back lever or to go from an inverted hang first.

2. Another back lever question that is bothering me is: suspinated and pronated grip. I read the article on BeastSkills and the author shows the back lever in a suspinated grip, while in the Coach's book, he recommends a pronated grip. Which one should I do? Also when referring to the grip, if I am to get into a pronated grip back lever, would my inverted hang be a suspinated grip? (sorry for making it sound confusing!)

3. I've read the book "Convict Conditioning" and the author stresses how important the Back Bridge is. I personally prefer not to incorporate the back bridge in my main training routine, but rather as a type of stretch at the end. I'm wondering if working on the planche, front lever and back lever is enough work for the back. I would much appreciate Coach's opinion on the important of bridging and if it is necessary or not.

Thanks for reading and I'm hoping for answers! Again nice to meet everyone!

1. I prefer starting the BL from an inverted hang or pressing out from a inverted pike position (basket).

2. It is confusing. Preferably is palms down (supinated) vs palms up (pronated). You'll notice in the early tuck progressions the hands are more neutral but this is solved once the straddle BL is introduced. I notice this with a lot of my young guys. Another reason is because the ring support has not yet been mastered so the elbow/bicep isn't strong enough.

3. Back bridge? Do they do it on the head or on the hands. In gymnastics, bridging is supposed to focus on shoulder flexibility vs lumbar flexibility. Bare in mind, there is also a focus on that is aimed at children with growing spines. Doing a head bridge will make your neck and back strong.

However, if you are working on the front and back limbers besides all the holds and levers and properly staying tight - it's more than likely you will have a strong back.

Many thanks Blairbob!