Back Lever

Jump to: Form > Additional Info > Related Exercises > Standards

The back lever is a common and fundamental gymnastics skill. That doesn't mean it's easy though. The back lever requires a fairly advanced level of pushing strength as well as a good amount of core strength. For most people, obtaining a back lever will require a significant amount of training. Fortunately, there are ways to make it easier that allow the back lever to be a great progressive exercise that requires no equipment and can build an extremely high level of strength.

The Basics

The back lever is primarily used as a strength exercise. It is more generally classified as a upper push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Set Up

• Grasp the bar with an underhand grip with your hands just outside shoulder width apart
• Pull yourself to an inverted hang
• Tuck your legs to your chest and pull them under the bar and through your arms
• Straighten your legs, brace your core, and keep your body in a straight line
• Engage your core, keeping a neutral back and your body held straight
• Engage your shoulders and biceps to keep your arms straight and stable

Execution

• Keeping your body and arms straight, let your body rotate down until it is parallel with the ground
• Hold the position

Common Mistakes

Bending Your Arms

Keeping your arms straight is an important part of the back lever. Your arms should be completely straight, stabilized and held in place by your biceps. If you're bending your arms during the back lever, you're likely attepting too hard of a progression.

Arching Your Back

While you have to engage your lower back to keep your body straight, be careful not to arch it. Keep your back held in a neutral position, not arched or rounded.

Additional Info

Height and Weight

As the difficulty of the back lever comes largely from leverage, your height and weight significantly change how hard it will be for you. For more info on this, check out the Lever/Planche Moment Calculator page.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.