How to do the Back Lever, step by step
- From a hang, bring your legs back through your arms (skin the cat).
- From the inverted back hang, extend your body.
- Level out horizontally, arms straight.
- Hold and rotate back under control.
Common mistakes and how to fix them
- Arms bendlock out your elbows.
- Arched backcore and glutes tight.
How to scale the Back Lever
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Tuck Back Lever
- German Hang
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.