Back Lever: Top Tips
In this article we are covering the back lever and five accessory movements!. These five will help you develop strength and understand correct muscle activation for the movement. Linked below is a video followed by more detailed descriptions for each movement. Any questions leave them in the comments below we would love to hear from you!
Step One - German Hang
In this position we are aiming to create awareness of the difference between shoulder retraction and protraction. In back lever, we want shoulder protraction ( gorilla posture ) so this movement we focus on pulling the shoulders towards each other. We will spend time in each position to develop an understanding of both and how to correct the position if we do slip into retraction.
Step Two - Banded Shoulder Press
This movement again focuses on shoulder protraction. Hollowing the upper body and holding the bottom position for a few seconds before coming back to the start. This helps to bring the shoulders forward into the position they need to be in for back lever.
Step Three - Banded Glute Lifts
Glutes are criminally underrated in terms of calisthenics progressions! In order to start extending from the centre beyond a tuck position, the glutes have to be engaged. This movement helps to create ‘muscle activation’ so that the gluts are ‘switched on’ when we are starting to extend, whether that is for one leg, straddle, scorpion or full, our glutes need to be switched on.
Step Four - Donkey Kicks
Upper body in a hollow position ( back rounded / chest hollow ). Lean forward until you feel your glutes engaged. Keep the engagement as you kick up towards the ceiling. Keep the knee up and drive the foot up.
Step Five - Single Leg Extension
This position is more difficult than it looks! Similar position to the donkey kicks, but instead of kicking we are slowly extending the leg. First we hollow the upper body, secondly we posterior pelvic tilt, and squeeze the glutes. Then we are bringing the leg back, knee still bent until there is hamstring engagement. When you feel the hamstring ‘switched on’ we then extend the leg. This isn’t just about getting the leg up high as usually then we miss the hamstring engagement and tilt the hip. So follow the initial instructions and avoid just lifting the leg straight up!
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