Back lever
Equipment
Start your exercise by gripping the bar with both hands shoulder-width apart and perform a pull-up to get your body above the bar.
Next, lower your body slowly and controlled into a horizontal position, keeping your body straight from your shoulders to your ankles, facing upwards.
Hold this position, also known as the back lever, for as long as possible, keeping your muscles engaged and your body straight.
Finally, safely lower yourself back down to the hanging position and repeat the exercise as many times as desired. Remember to keep your movements controlled throughout to prevent any injuries.
Pro Tip
**Start with Progressions:** Don't attempt the full Back Lever right away, especially if you're a beginner. Start with easier progressions such as the tuck back lever or the advanced tuck back lever. As you gain strength and control, you can move on to more challenging variations. **Maintain Correct Form:** The most common mistake is arching the back, which can lead to lower back pain and injuries. Your body should be straight and parallel to the ground, with your chest facing upwards. Your arms should be straight, and your shoulder blades should be pulled together. **Engage Your Core:** The Back Lever is a full-body exercise,