Back lever
- Synergistenmuskeln
- Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The back lever is an advanced bodyweight gymnastics hold that builds isometric strength in the back and shoulders, primarily working the lats, teres major and minor, infraspinatus, the lower and middle trapezius, and the spinal erectors. Held face-down and horizontal on rings or a straight bar, it also recruits all three deltoid heads, the chest, glutes, and hamstrings to keep the body rigid and level.
Back lever: So führst du sie aus
- 1Grip the rings or bar with an overhand (pronated) grip at about shoulder-width and hang from a fully extended position.
- 2Pull and rotate backward, lifting your hips and bringing your legs up and through your arms into an inverted hang with your body vertical.
- 3Keep your arms straight and rotate your shoulders forward as you slowly lower out of the inverted position toward horizontal.
- 4Brace your core, squeeze your glutes, and keep your legs together as your body approaches a line parallel to the floor.
- 5Hold the position face-down and horizontal, keeping your hips level with your shoulders and your body in one straight line.
- 6Maintain steady, controlled breathing and resist the tendency for your hips to sag or pike during the hold.
- 7Reverse the movement under control by rotating back up to the inverted hang, then lower your feet to the floor to finish.
Technik-Tipps
- Build up through the standard progressions in order — tuck, then advanced tuck, then straddle, then full back lever — and only advance once you can hold the current position cleanly for 10 or more seconds.
- Keep your arms locked straight throughout; bent elbows shift load onto the biceps tendon and elbow joint and make the hold far harder to control.
- Actively depress and protract your shoulders, driving the rings or bar down and away, to engage the lats and lower traps and protect the shoulder joint.
- Squeeze your glutes and brace your core to keep your hips and shoulders on the same horizontal line rather than letting the body break at the waist.
Häufige Fehler
- Letting the hips sag or pike instead of holding a flat horizontal line, which means the glutes, hamstrings, and core have lost tension and the position is no longer a true back lever.
- Bending the elbows to cheat the hold, which loads the biceps tendon and elbow joint and risks strain on a movement meant to be performed with straight arms.
- Skipping the tuck and straddle progressions and attempting the full lever too soon, which overloads the shoulders and elbows and is a common cause of strain or injury.
- Holding the breath and over-tensing, which causes early fatigue and loss of position — breathe steadily through the hold instead.
- Failing to rotate the shoulders forward and depress the scapulae, which leaves the shoulders in a vulnerable, under-engaged position during the load.
Häufig gestellte Fragen
What muscles does the back lever work?
It mainly works the lats, teres major and minor, infraspinatus, the lower and middle trapezius, and the spinal erectors. The deltoids, chest, glutes, and hamstrings act as synergists to keep the body rigid and horizontal.
How do I progress to a full back lever?
Work through the progressions in order: tuck, advanced tuck, straddle, and finally full. Each shorter lever is easier, so master a clean hold of 10 or more seconds before lengthening the body toward the next stage.
Is the back lever good for beginners?
No — it is an advanced calisthenics hold that demands significant straight-arm strength and shoulder stability. Beginners should build a base with rows, pull-ups, and the early tuck progression before attempting it.
Can I do the back lever on rings or a bar?
Both work. Rings allow the wrists and shoulders to rotate freely, which many find easier on the joints, while a fixed bar locks your grip and is less forgiving as you build straight-arm strength.
Why do my elbows hurt during the back lever?
Elbow strain usually comes from bending the arms or advancing too fast. Keep your arms fully straight, build through the tuck and straddle progressions, and stop if you feel sharp pain at the elbow or biceps tendon.
