Back Lever
Intermediate · Published guide v2
The back lever is an advanced straight-arm hold with significant shoulder and elbow demands. Progress gradually and avoid forcing shoulder extension.
Know what the movement asks of you.
Stressed areas
- shoulders
- elbows
- chest
- upper back
- core
Setup
- Use a stable bar with enough surrounding clearance
- Confirm the grip is secure before rotating into position
- Enter and exit the progression under control
Check the prerequisites first.
Review these movement-specific safety notes before training. Measurable prerequisites can be checked against recorded evidence; the remaining notes are guidance.
- Prerequisite 01
Comfortable support and hanging strength
- Prerequisite 02
Adequate shoulder extension mobility
- Prerequisite 03
Controlled experience with easier back lever progressions
- Prerequisite 04
Pain-free straight-arm loading
Things to consider before the attempt.
- Do not force shoulder extension
- Progress through tuck variations before harder positions
- Avoid uncontrolled entry or sudden dropping
Know when to stop.
Stop guidance is always available as part of the published movement reference and is independent from AI or subscription access.
- Stop 01
Sharp shoulder, elbow, or chest discomfort
- Stop 02
Loss of grip
- Stop 03
Loss of controlled entry or exit
- Stop 04
Pain during straight-arm loading
Guide availability is separate from coaching support.
This published safety guide stays readable even when analysis or Live Coach support is not yet enabled for the movement.
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