The back lever is one of the more advanced static calisthenics skills that involves holding yourself horizontally with the front of your body facing the floor.
Exercise
Back Lever
Type: Bilateral
Rest: 180s
Equipment: Turnringe
Tutorial
1
Grasp the rings and move your body through the rings with your arms straight and legs bent
2
As soon as the body is horizontal to the floor, the static hold begins. Depending on the level, extend your legs or keep them bent.
3
As soon as you have reached the specified time, turn back to the starting position.
Tip
Make sure you choose a progression that you can hold well! Before you approach this exercise, the "Skin the Cat" exercise should be perfect! Keep your butt and stomach tight during the entire movement and make sure you are not hunched over.
Muscle groups
Primary
Whole body
Secondary
—
Tertiary
—
Equipment
Gymnastic rings
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