Ring Tuck Back Lever

A progression toward full back lever where the body is horizontal and inverted with legs in a tuck position. More manageable than straddle variation while building posterior chain strength.

Instructions

1. Hang from the rings with arms straight and shoulder-width grip.
2. Bring your knees to your chest in a tuck position as you rotate your shoulders backward.
3. Continue rotating until your body is roughly horizontal and parallel to the ground, facing downward.
4. Press hard into the rings, keeping your shoulders engaged and protracted.
5. Maintain a straight line from head to knees with controlled tension.
6. Hold this position for the desired duration.
7. Lower back to the hang position with control.

Tips

• Tuck position significantly reduces difficulty compared to full or straddle back lever.
• Keep shoulders packed throughout the hold.
• Gradually extend legs as strength improves.
• Breathe continuously throughout the hold.
• This is an excellent progression for developing back lever strength.