Lever Back

Warm up your muscles thoroughly, focusing especially on your shoulders, arms, and core.

Begin by grabbing the pull-up bar or gymnastics rings with an overhand grip.

Pull yourself into an inverted hang with your legs straight up in the air.

Slowly lower your body by tucking your legs in toward your chest while keeping your back straight. This will be your initial position to enter the back lever.

Gradually extend your legs back out, keeping them together as your body lowers into a horizontal position. It's crucial to maintain a straight body line from your head to your toes.

Tighten your core and squeeze your glutes to help keep your body straight and level.

Aim to keep your arms close to your body with your elbows locked to support your weight.

Hold the back lever position for a few seconds, keeping your body as parallel to the ground as possible.

To exit the position, either pull back up into an inverted hang or drop your legs and swing down safely to the starting position.

Note: The back lever is an advanced exercise requiring significant strength, body control, and prior training. It's recommended to learn under the guidance of a professional and to practice progressions before attempting the full back lever.

---