Back Lever

An advanced gymnastics hold where the body is held horizontally beneath a bar, requiring exceptional pulling strength and body control.

Instructions

1. Grip a pull-up bar with hands positioned shoulder-width apart.
2. Initiate the movement by pulling yourself up with elbows slightly bent.
3. Rotate your body to face downward, supporting yourself beneath the bar.
4. Maintain a rigid, horizontal body position from head to heels.
5. Hold this horizontal position for the desired duration.
6. Keep your shoulders engaged and packed down throughout the hold.
7. Maintain steady breathing—never hold your breath during the hold.
8. Lower yourself with control by rotating back to face the bar and bending your elbows.

Tips

• This is an extremely advanced movement; only attempt after mastering pull-ups and muscle-ups.
• Start by practicing partial lever progressions with bent knees or one leg extended.
• Maintain core tension and body rigidity throughout—do not allow hips to sag.
• Shoulder strength, back strength, and grip strength are all critical for this movement.
• Progress gradually from shorter holds (3-5 seconds) to longer durations.
• Dedicated training is required; expect months of progression before holding the full movement.