Calisthenics Back Lever Progression!
Calisthenics Back Lever Progression!
Arean's back lever is not perfect yet, but he came a long way, from when he started!
It's a movement that is harder than it looks.
Not only because of the strength component but also the mobility requirements, because the bar is behind you.
This alters our perception and body mechanics (similar to a handstand, or just standing on leg with your eyes closed, for example).
That means the back lever requires extra focus on legs, hips, ribs and shoulder placement.
Here is how to practice the back lever with negatives, IF you can already do a good static tuck hold:
- Starting in tuck.
- Extend in an upward, 45 degree angle, back lever (feet pointing to the sky behind you).
- Perform the negative phase until your body is parallel to the ground (this is where tension in the chest, core, glutes, and legs is maximum).
- Here are pointers to focus on during the negative phase and the hold:
- Squeeze your chest
- Keep your ribs low and in
- Keep pelvis tilted back
- "Pull" the bar behind and down, towards your feet
- Extend your knees
- Squeeze your glutes
- Extend your hamstrings, calves and point your feet
- DON'T OVER DO IT: Go back into a tuck position and/or let go off the bar once you feel your lower back giving up.
Don't forget to work on your front lever too in the meantime. Here is how!
Frequently Asked Questions
1. What makes the back lever a difficult move to learn? The back lever is harder than it looks because it requires a lot of both strength and mobility. The position of the bar behind you also alters your perception and body mechanics, similar to a handstand, which means you need to focus on precise placement of your legs, hips, ribs, and shoulders.
2. How should you practice the back lever with negatives? To practice with negatives, you should start in a tuck position, then extend your body upward to a 45-degree angle. From there, perform the negative phase by slowly lowering your body until it is parallel to the ground, which is the point of maximum tension.
3. What are the key points to focus on during the back lever negative and hold? During the negative phase and hold, you should focus on: squeezing your chest, keeping your ribs low and in, tilting your pelvis back, "pulling" the bar down and behind you, extending your knees, and squeezing your glutes, hamstrings, and calves while pointing your feet.
4. When should you stop a back lever hold or negative to avoid injury? The article advises against overdoing it. You should go back into a tuck position or let go of the bar as soon as you feel your lower back giving up.
5. What is the primary focus of the back lever movement? While it builds overall strength, the back lever requires extra focus on the proper placement of your legs, hips, ribs, and shoulders to maintain stability and form.
