Back Lever

Introduction

The back lever is a static figure where the practitioner holds a horizontal position facing the ground, arms straight, hanging from the bar. To achieve it, one must pass through the skin the cat position then lower to horizontal. The back lever intensely stresses the biceps in a lengthened position and the anterior deltoids.

Anatomy and Muscles Worked

• Primary muscles: biceps (stress in lengthened position), anterior deltoids, pectorals
• Secondary muscles: full core, lats
• Stabilizers: rotator cuff, forearms

Step-by-Step Instructions

1. Hang from the bar or rings.
2. Perform a skin the cat by passing legs over head backward.
3. Slowly lower until body is horizontal, facing the ground.
4. Arms straight, body rigid, hold the position.
5. To exit, return via reverse skin the cat.

Recommended Sets and Reps

• Progressions: Tuck → Advanced tuck → One leg → Straddle → Full
• Advanced: 5 sets of 5 to 10 seconds

Common Mistakes

• Lowering too fast: control is essential to protect the biceps.
• Arched body: maintain strict alignment.
• Bent arms: keep arms straight.

Safety

Special attention to biceps which are in maximum stretch under load. Tear risk is real if progression is too rapid. Warm up extensively and progress in stages.

Variations

• Tuck back lever
• German hang (base position)
• Ring back lever

Target Audience

Advanced practitioners with good mastery of skin the cat and german hang. Caution is warranted due to biceps stress.