Tuck back lever

A straight-arm hang behind the bar with your torso horizontal, face down and knees tucked to your chest — the first back lever step, building straight-arm strength in the shoulders, chest and lats.

How to do it

1. 01Hang from the bar with an overhand, shoulder-width grip and lock your elbows.
2. 02Tuck your knees to your chest and rotate backward, as in skin the cat, into an inverted hang.
3. 03From the inverted hang, lower your hips backward very slowly until your torso is horizontal and face down, hips level with your shoulders, knees still tucked.
4. 04Keep your arms straight, pull your shoulders down away from your ears, open your chest and brace your abs, breathing in short, steady breaths.
5. 05Exit the way you came: lift your hips back up to the inverted hang, then rotate slowly back down to the hang.

Common mistakes

• Sinking past horizontal into a German hang — lower slowly and stop as soon as your torso is level.
• Bending the elbows — keep them locked for the whole hold.
• Starting before the German hang feels easy — get your shoulders comfortable with German hangs and skin the cats first.

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.