The Back Lever is a bodyweight exercise that targets the muscles in the upper body, particularly the back, shoulders, and core. It involves hanging horizontally from a bar or rings with arms straight and body parallel to the ground.
How to perform
Step by step instructions for performing the Back Lever exercise:1. Start by finding a sturdy pull-up bar or gymnastics rings that are at a comfortable height off the ground.
2. Jump or step up to grab onto the bar or rings with an overhand grip, hands shoulder-width apart.
3. Hang from the bar with arms straight and feet off the ground, keeping your body in a straight line from head to toe.
4. Slowly lower your body down towards the ground, keeping your legs and torso straight and parallel to the ground.
5. Hold this position for as long as you can, aiming to keep your body in a straight line and your arms fully extended.
6. To come out of the Back Lever position, slowly bring your legs back up towards the bar and return to the starting position.
7. Repeat for the desired number of repetitions or hold the position for a specific amount of time.
It is important to start slowly with this exercise and build up strength gradually to avoid injury. It is also recommended to perform a thorough warm-up before attempting the Back Lever to prevent strain on the muscles.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.