Ring Straddle Back Lever

An advanced static hold on rings with legs straddled wide where the body is held horizontal and inverted. Requires exceptional shoulder and core strength.

Instructions

1. Hang from the rings with arms straight and shoulder-width grip.
2. Bring your legs to a straddle position (wide apart) as you rotate your shoulders backward.
3. Continue rotating until your body is horizontal and parallel to the ground, facing downward.
4. Press hard into the rings, keeping your shoulders protracted and arms straight.
5. Maintain a straight body line from head to feet with legs straddled for stability.
6. Hold this position for the desired duration, maintaining continuous tension.
7. Lower back to the hang position with control.

Tips

• Straddle position makes this significantly easier than full back lever—progress as strength increases.
• Keep shoulders packed and engaged throughout the hold.
• Breathe continuously; do not hold your breath.
• Use parallel ring turnouts for additional mechanical advantage.
• Build up hold duration gradually to avoid shoulder strain.