Back lever scapula position

[kwesty92]

I have been searching through the forums and it seems that there is a lot of indecision/disagreement about the correct scapula position for the back lever, so I was hoping to clear this up: should one be retracting, protracting, or neither?

[Cole Dano]

I certainly feel much stronger in BL when protracting. You don't see high level gymnasts doing a BK as it's such a low level skill for them, but there are some examples of Jovtchev out there and he is protracted.

[Brian Li]

Sam Tribble from the "strengthproject" youtube channel says to protract shoulders in the hollow position for back lever.

It's in this video:

[Coach Sommer]

There IS a degree of protraction involved, but it is not a complete protraction as demonstrated in the linked video. That degree of protraction is appropriate for planche and maltese work, but most definitely NOT for back lever work.

As shown in the video, there is far too much hollowing in the body for an advanced practitioner, but this position will certainly make it much easier for a beginner as long as you realize that the body will need to extend toward a more 'straight' hollow as your strength improves.

Yours in Fitness,

Coach Sommer

[Brian Li]

Thanks for clarifying Coach! So the ideal is to have the scapula partially protracted, but not retracted right? Is a retracted back lever actually harder like what the guy from the video says? Thanks!

[dacicsak]

Thanks for clarifying Coach! So the ideal is to have the scapula partially protracted, but not retracted right? Is a retracted back lever actually harder like what the guy from the video says? Thanks!

Im interested in too if it is harder? Anyway is the retracted scapula during the BL healthy?

[Rik de Kort]

Protraction gives you a bit more leverage, so it's easier. The opposite is also true: retraction is harder.

It's kinda hard to retract your scapula when you're pulling your shoulders down, you know.