8 Exercises to MASTER the Back Lever

Hey guys, I just showed you some of the best back lever exercises.

Back lever is not for beginners, you need a good strength, good conditioning, mobility etc.

So if you want to try some of these exercises, be careful.

I don’t take any responsibility, because it is an exercise that puts the tendon under stress.

I showed the exercises of the video with a pronated grip.

Of course you can do it in supinated grip too.

But with supinated grip the elbows will be under a lot of stress and the bicep will try to decrease the pressure.

If the body is not used to it, you could have a bad injury.

This is why I decided to show the exercises with a pronated grip.

The Back Lever is a dangerous skill for the body, so this is only for those of you who really wants to train it and achieve a calisthenic/gymnastic element.

1st exercise is great to improve the mobility and to get used to the back lever position.

Keep your knees near the chest, then go to a tucked back lever position (or little lower).

Come back and repeat it.

Remember to control every single repetition.

This is very important to get used to the back lever position for beginners.

Also as a specific warm up for the most advanced athletes.

When the skin the cat becomes easy, you can start training the tuck back lever.

Knees near the chest as close as possible, just hold the position.

Final objective is to be able to hold it for 30” per 3-4 sets.

Next exercise: Advanced tuck back lever.

Just hold the position but with a 90° angle between knees and abs.

Final objective is to be able to hold it for 30” per 3-4 sets.

Now repetitions from tuck back lever to one leg back lever.

Be sure to alternate the leg between repetitions.

Final objective is to be able to do 3-4 sets x 12-10 controlled repetitions.

When this exercise is easy, you can hold the one leg back lever.

To avoid asymmetries alternate the extended leg.

Now, from Inverted Hang Position, just slowly go down to a momentary back lever position.

Remember to keep you core activated.

When you reach the back lever position (or little earlier) bring your knees to the chest and come back to the starting position.

After this exercise you will have the strength to start doing the back lever.

You can always increase the difficulty.

If you already are able to hold the back lever, you can try Back lever presses.

Inverted Hang to Back lever and back up.

Remember to always keep your legs extended.

As I said before, be sure to be able to do every exercise properly and without difficulty.

For the isometric exercises, be sure to reach 3-4 sets x 25-30”.

For the exercises with repetitions, be sure to reach 3-4 sets x 15-10 controlled repetitions.

It’s important to have a good conditioning.

Remember to always warm up properly before training.

Also to stretch a little bit after workout.

If you need my workout programs to improve pull ups, push ups, dips etc.

you can visit www.andrealarosa.fit

If you enjoyed the video please press the “Like” button and share it with your friends.

Also let me know with a comment below if you want more videos like this one

Calisthenics skills explained in just a few minutes.

See you soon!