The Back Lever

How to do the exercise

The Back Lever an iconic and demanding calisthenics skills. It builds tremendous body control, shoulder strength, and core stability. This static hold requires full-body tension and precise technique. Here’s how to perform the Back Lever correctly:

1. Starting Position

Grab the bar with a shoulder-width overhand grip. Start from an inverted hang with your body fully extended and your core tight. Then prepare for the backward motion.

2. Transition Phase

From the inverted hang, begin a controlled backward rotation - similar to a backward roll. Guide your legs between your body and the bar while maintaining straight arms.

3. Reaching the Horizontal Position

Extend your body into a straight line, aligning shoulders, hips, and feet. Your chest should face the ground and your arms remain locked. Keep your glutes, legs, and core fully engaged to prevent arching or sagging.

4. Hold the Position

Maintain the horizontal hold for as long as possible. Focus on tension and controlled breathing. Beginners can practice tuck or straddle variations before progressing to the full Back Lever.

Recommended Equipment for Back Lever Training

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Static Bar - For maximum stability for your static skills.

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Liquid Chalk - For grip and security during the exercise.

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Wrist Wraps - To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Back Lever offers a complete combination of strength, control, and aesthetics:

• Develops shoulder, core, and lower back strength simultaneously

• Improves full-body coordination and muscle engagement

• Enhances body awareness and balance for other static skills

• Builds strong connective tissues and joint stability

This makes it one of the best advanced skills for athletes aiming to master body control and static strength in calisthenics.

Main muscles used

The Back Lever primarily targets:

• Lats (Latissimus Dorsi)

• Shoulders (Deltoids)

• Core muscles (abdominals and obliques)

• Glutes and hamstrings (for full-body tension)

Consistent Back Lever practice helps improve posture, shoulder mobility, and core endurance—essential for advanced calisthenics progressions.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when learning the Back Lever include:

• Bent arms: Keep your elbows fully extended to protect joints and build proper shoulder strength.

• Arched back: Engage your core and glutes to maintain a straight line from shoulders to feet.

• Rushing progressions: Master easier variations (tuck, advanced tuck, straddle) before attempting the full hold.

• Loose shoulder position: Always protract and depress your shoulders for stability and safety.

• Lack of warm-up: Focus on shoulder mobility and scapular activation before every session.

Progress patiently by increasing hold duration and body extension over time. Consistency and form are key to mastering the Back Lever safely and effectively.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!