Full back lever

A straight-arm hang behind the bar with your legs together and whole body in one horizontal line, face down — the final back lever step, demanding very strong shoulders, chest, lats and trunk.

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 through a tuck or straddle.
3. 03Bring your legs together and straight so your body forms one line from shoulders to heels, face down.
4. 04Squeeze your glutes and abs, point your toes, keep your shoulders down away from your ears and your hips level with your shoulders.
5. 05Hold for a few clean seconds, then tuck back in, lift your hips to the inverted hang and rotate slowly back down to the hang.

Common mistakes

• Piking at the hips or arching the back — squeeze your glutes and abs to stay straight as a plank.
• Legs lower than the shoulders — film yourself from the side and go back to the straddle until you are level.
• Training through pain in the elbow crease or the front of the shoulder — a lingering ache is a signal to drop a step or cut volume.

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: 3 sets × 8s, two sessions in a row.