Master the Backlever with these 5 Secret Exercises

then watch this video

to find out the

The backlever is a gymnastic

and calisthenics strength exercise,

That involves holding the body horizontal to the ground

The backlever can be scary and uncomfortable to learn

as you need to hang in an upside down position.

Also, when learning the backlever there are so many

things that can go wrong which can lead to injury.

So to avoid you to make mistakes

and to boost your backlever progress,

I'm going to explain the five

most effective exercises to learn.

The backlever.

For this video.

I won't get into the regular progressions

because I think you all know them like the tucked,

One leg, straddle and full backlever. Instead,

I want to dive into best exercises

that really build up your strength for this exercise.

Watch this video all the way to the ends

to score for this week's giveaway.

give this video a thumbs up and subscribe

if you haven't yet.

And let's get started.

the backlever requires proper warmup

and shoulder mobility.

So before you do any of the exercises

that I'm about to share, make sure to do the following

warmup exercises

Okay, so now that our shoulders and arms are warmed

up, let's get started with the main exercises.

when training the backlever

don't make the mistake of doing short attempts

only with bad form instead of doing

short attempts and quickly falling down.

You want to spend time in holding a good position

of the backlever to build the necessary

strength and learn the right body position.

Therefore, backlever pulses are very effective.

This exercise involves small controlled movements

of the body while holding the backlever line.

To perform the backlever pulses

Start in a full backlever position

with the body vertical to the ground.

Your arm should be straight and elbows

can be locked to the side of your body.

From this position, initiate small controlled movements

by pulling yourself just a slight distance

away from the bar while maintaining perfect form.

Then pull yourself backward

with straight arms to the bar again.

You can start with very minimal pulses

And once you progress, you can try to make the gap

between your body and the bar bigger.

You can do this exercise in several variations,

for example, a straddle or a one leg.

Depending on the progression, you are working towards.

this exercise involves emphasizing

the eccentric or lowering phase of the movement.

This will get you strong

and the full range of motion in the backlever

and allows you to train harder progressions.

For example, when you want to move

from a straddle to a full backlever.

to perform to backlever negative

start in a full backlever position

with the body vertical to the ground

and arms straight from this position.

slowly, lower your body

towards the ground in a controlled manner,

focusing on the negative

or the ecentric phase of the movement,

Aim for around

Make sure you're able to control

the full movement from top to bottom.

This exercise is also great for building strength

in the full range of motion of the exercise,

but in a concentric way from bottom to top.

The benefit of this exercise is that you can really focus

on doing more reps

and building straight arm pulling strength,

which is required for this skill.

So with this exercise, start in a German hang position

with your arms straight and scapular not activated.

From here,

tuck your knees in as close to your chest as possible.

The closer you tuck to your knees the more

you can focus on pulling with straight arms.

From here.

pull your body towards the bar while keeping

straight arms until your feet touch the bar.

go back in a controlled manner and repeat.

If you can do this easily for 6 to 8 reps.

You can try this in an advanced tuck position

with the knees pulled away

With all variations.

This exercise improves core strength

and body alignment for the backlever

Many people confuse this exercise

with the reverse hyperextension.

You should avoid this

exercise as it teaches you bad technique

as you

arching your lower back too much,

which can lead to a banana backlever

and lower back injuries.

So instead you want to do the tucked to full Superman

where you really focus on developing a straight line

and good posterior pelvic tilt with this exercise.

Find an elevation where you can bend your hips

at the edge of the elevation while being able

to grab yourself tight with your arms,

your hips should be off the elevation.

That's very important.

Start in a ucked position and from there,

Extend your legs until they are

straight in line from head to toe.

hold this position for about one second

while squeezing your glutes and lower back

to activate good posterior pelvic tilt position.

Go back in a controlled manner and repeat.

This is an isometric exercise

as you keep your body in a static position.

This exercise is great for understanding

the technique and building strength

in the new progressions that you're trying to learn.

For example, the straddle backlever

or the full backlever,

Start in a vertical position

where you bring your body in the right position,

tense your glutes and keep your posterior

pelvic tilt From here, lower down

until you're at a 45 degree angle

and try to hold this position for as long as you can.

Let go just before you feel you are losing your form.

Alright guys, these are the

Let me know in the comments

Also, let me highlight our backlever

Skill Mastery course.

that you can find in our calisthenics

Family workout app.

This program teaches you to backlever

in a very structured way.

it consist out of five levels from ultra beginner

to expert, and contains over 75 different

exercises that you can perfectly keep track of.

You can start a level one program for free in our app,

so make sure to download our app in the Google

play or App store and give this a try.

Lastly, let's get into

this video, we will give away one

set of our calisthenics.

Family Rings

so you can practice your backlever anywhere you want.

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video.

And the winner will appear right here in the screen.

Congrats.

All right, guys, thanks for watching.

Don't forget to, like, subscribe

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and I'll see you in one of the next videos.

Peace out.