Advanced tuck back lever

A back lever with a flat back and hips opened so your thighs are at a right angle to your torso, face down; the longer lever asks more of the shoulders, chest, lats and trunk than the tuck.

How to do it

1. 01Hang from the bar with an overhand, shoulder-width grip and lock your elbows.
2. 02Rotate backward into an inverted hang, then lower slowly into a tuck back lever with your torso horizontal.
3. 03Push your hips back to flatten your back and open your hips until your thighs are at a right angle to your torso, knees still bent.
4. 04Squeeze your abs and glutes, keep your shoulders down away from your ears and your hips level with your shoulders.
5. 05Keep the hold short and clean, then tuck back in, lift your hips to the inverted hang and rotate slowly back down to the hang.

Common mistakes

• Back still rounded like a tuck — push your hips back to flatten it.
• Hips dropping below the shoulders — only open your hips as far as you can keep your torso level.
• Moving up too fast — the back lever strongly stretches the front of the shoulder and the biceps tendon, so build hold time at the previous step first and progress slowly.

In the Back lever progression

1. 1German hang
2. 2Skin the cat
3. 3Tuck back lever
4. 4Advanced tuck back lever
5. 5Straddle back lever
6. 6Full back lever

Standard to move on: 4 sets × 15s, two sessions in a row.