Back lever (hold)

Shouldershardtimedpull-up bar

The full back lever: a static hold below the bar with straight arms behind the body and the whole body straight and horizontal, facing the floor, hips extended and legs together. It is the hard step after the tuck back lever, reached the same way (tuck backward through the arms from the hang) and then opening the hips and knees until the body is one straight line.

How to do it

1. Grip the bar overhand about shoulder width and hang with straight arms; tuck the knees and rotate backward between the arms until the body is upside down, as in skin the cat.
2. From the inverted tuck, lower the hips behind until the back is horizontal and facing the floor (tuck back lever), arms straight behind the body.
3. Extend the hips and knees until the body is one straight line from shoulders to toes, legs together, toes pointed; squeeze the glutes and keep the arms locked.
4. Hold, breathing steadily, then bend the knees back into the tuck, return through the inverted position and lower to the hang.

Muscles worked

Main: chest, shoulders, biceps
Supporting: lats, abs, lower back, glutes, forearms