How to achieve a full Backlever (NO BANANA!) | Backlever Tutorial

what's up guys Jana care from

calisthenics family and in this video

I'm gonna show you guys hope I went from

a banana bag leaflets to a clean bag

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alright guys so we are here at the park

in my hometown we just record a few

instructional videos for the full

journey full journey program is coming

really soon I think in a few weeks maybe

one or two weeks anyway this is the park

where I trade most of the time where I

trained my bhakti for most of the time

so I'm gonna show you guys which

exercise I did to go from a banana back

lead to a clean bag Leifer so in this

video I'm gonna talk about the training

method that I did for the back before

the training frequency and also I will

dive into all the exercises that I did

to clean up my back paper so the way how

I divided my back little workouts was

first I did some bolts and then I did

some dynamic exercise so I focused more

on making repetitions and at the last

part for trailing addition for work but

also sometimes accessory work like some

shoulder exercise or bicep exercises so

how often did I train I train exactly

two times per week because I think if

you want to learn the scale you need to

target these missiles at least twice a

week but I didn't train for the package

only on a workout I combined some other

skills such as beckii and Foley for

sometimes baclofen a handstand but I

made sure that I had the back list of

trading 2 times per week

so what exercises that I do to think

that my back Leifer let's first talk

about the Holts in my opinion you can go

into a Becky friend

you couldn't go from a downward movement

so you go up to the bar and then you

actually get your back beam from already

on top of the bar and then you lower

down you lower down until you reach a

horizontal position that's that's

actually how I trained from the very

very beginning when I couldn't even do a

clean back Lee fire but the tricky point

is that you have like two different ways

to do this the first way which is

actually the bad way is when you're bent

yourself like to do a little twist

around the bar so you actually have

already a banana form when you're even

in a like vertical position and what's

bad about this is when you lower down

you're actually keeping this position

until you're in the horizontal position

and you will never get a clean back knee

for this way because you start with a

wrong bagley - from the beginning

at the top of the bar so the other way

is actually the same method so you do a

downward movement but now when you're at

the top of the bar you already engage

your full body like your core your

glutes your quads your whole body until

you are very straight and then you lower

down you lower down so when you notice

that that's difficult or you can do it

then go to a DC variation the

do a full battery from the beginning if

you can do a one leg or a straddle clean

back Leifer alright so if that's too

hard

go on top of the bar do a straddle

engage your whole body and then lower

down into you have a clean horizontal

position or I guess so that's exactly

what I did instead of going down in a

banana form I took a step back and

actually began with a one leg back lever

until I got it clean and then I moved on

to a straddle back knee first until half

I had the complete straddle back before

and then I practiced my full back me

alright so that's the first way how to

get into a back leaf and a my opinion

that's the easiest way if you if you can

do a full back leaf or that's the

easiest way how to get into a bag leaf

or the second method is from a tuck

position and here we go from a tuck

position and you kick your legs out

until you reach a full position and

actually in this variation you also have

a bad variation and a good variation a

clean Terry ation let me first explain

the bad variation and the bad variation

is when you go from a dirtbag Leifer

while not engaging your glutes and your

legs at all so you go from a tech

background position and you arch your

back your arch your back and actually

your feet go beyond your back and then

they kick the legs out so you're

actually already in a banana form and

then you kick your leg out and then

you're in a banana back leaf and that's

not what you want what you want to do is

clean up your form from the very

beginning and the really essential part

here is that you engage your relax your

engage your glutes and make sure that

your feet will not go beyond your back

so make sure that when you kick your

legs out you do it like this so your

knee stays in front of you well your

feet stays in the same position as your

body so you do a cake like this

and in the previous one you did a cake

like this that's not correct

right so focus on a slow movement focus

on core engagement focus on lag

engagement and do a proper kicked out

like this alright so that was the second

one the last one is actually really hard

so I won't i won't dive deep into this

exercise in this actually from from an

upward movement so you go from a skinny

cat so you hang like this and then you

pull yourself up until you're in a bad

left position but this one's actually

really hard I couldn't even do this

until I cleaned up my form so I won't

recommend to go into a bagless from this

position but it's actually a really good

dynamic exercise which brings me to the

second point is the dynamic exercises

they are actually three really essential

exercise that helped me to clean up my

back lever so the first exercise is a

Bank liver kick and with this exercise

to do exactly the same movement as I

just described so you go from a tuck

position to a full position but this

time you want to do multiple repetitions

and why is this so important for example

if your current level is a straddle back

be for a clean spread of back deeper and

you want to train for a full back deeper

now what you want to do is you want to

do the kicks with a full back leave all

right why you want to do it with the

full back deeper it's not harder to do

it's actually easier to do because we're

back before kicks you only have to pull

back leave for for like half a second

alright and if you do this eight

repetitions you'll have the full back

lift where eight times for half a second

and that's exactly how you make your

muscles stronger for the full back liver

alright guys so the second dynamic

exercise is baclofen races and this

exercise is actually really important

for your shoulder strength your bicep

strength

to get yourself into the leave a

position right why is this so important

because with the Beckley fur you

actually have to pull yourself up to a

level position the more weight is in

front of the bar easier it is to lift

your lower body right at the same time

this is actually the hardest exercise

for the back lever so what you actually

have to do you have to take a few steps

back so go to a tuck position or a

advanced tech position so you can make 6

to 8 reps all right guys so the third

dynamic exercise is the Beckley hood

drop and with the back little drop you

want to take a little harder variation

so if your current level is a 1 link

back knees when I put it back into drop

you wanna pick a straddle back but all

right so with the Beckley 4 drop you

want to go from the top to the bar and

have a straddle position and make sure

that you have a clean form so no banana

you want to lower yourself down for

about 5 seconds ok so if you do one

second that's way too fast if you do it

10 seconds you have to move on to a

harder variation so this exercise is

really essential if you want to move on

to a harder variation than your current

level

why because you actually can get used to

the next variation without holding it

right so if you cannot do a straddle

back leaver you can do a drop so your

body will actually be in a straddle

position alright guys so these 3 dynamic

exercises helped me the most to clean up

my back leaver and besides the dynamic

exercise I also did some core work at

the end of my workout I always did a

core circuit like 5 exercises for

example I did a hollow halls I did

Superman Holtz I also did Superman

shredded to fool on a bench

Aoife slack races so you do each

exercise for about 30 seconds and

without any rest so you before will

really burn and you will do this for

like three three circuits and that's

that's the way how you get a strong core

for the back leaver and yeah that's

pretty much the way all right wing for

the back please I went from a banana

back leaf to make clean by cleaver all

right guys so I know a lot of you guys

have been waiting for this video and I'm

really happy to finally share like my

method to go from a banana back lefur to

a full back lefur I actually wanted to

make this video way earlier but we were

so busy with a lot of stuff like

organizing the bar jam which was really

happening making programs organizing

workshops and also working on the full

journey so why are we making the full

journey it's because a lot of people has

been asking us how we progress in the

last two years to like it begged me for

a full differ and we just want to share

all the exercises that we did in the

past two years so with you guys and this

is all included in the full journey so

the full journey will bring you from a

beginner stage to an intermediate to an

advanced stage that

like the basic calisthenics skills

suggest bent into a full defer the

muscle-up and they clean handstand

alright guys so that was it about the

full journey and also about this back

leaf tutorial please let me know what

you think about this tutorial and if it

helps you and also if you guys have any

other ideas for videos you can always

comment down below what you want to see

on this channel that's it for this video

and we hope to see you in the next one

peace out guys

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