Skills Advanced
Rank #88 of 100
Back Lever
The straight body held horizontal facing the floor — often the first lever skill athletes achieve.
- Equipment
- Pull-up bar or rings
- Focus
- Gravity-defying static holds and balance feats.
Muscles worked
- Shoulders
- Lats
- Lower Back
- Biceps
How to do it well
- 1 Lower slowly from an inverted hang.
- 2 Keep the body straight and shoulders open.
- 3 Warm the biceps and shoulders thoroughly first.
More skills work
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Advanced #86
Tuck Front Lever
Hanging from a bar, the tucked body is held horizontal — the entry point to the front-lever progression.
Lats Core Lower Back
Skills
Advanced #90
Handstand
A balanced inversion on straight arms — the foundational skill that unlocks pressing, balance and body control.
Shoulders Core Wrists
Skills
Advanced #83
Tuck Planche
The first true planche: the whole tucked body floats parallel to the floor, supported only by straight arms.
Front Delts Chest Core