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Back Lever
- 1 - Begin by hanging from a bar or rings with an overhand grip, shoulder-width apart.
- 2 - Tuck your knees into your chest and slowly rotate your body backward, bringing your feet under and behind you.
- 3 - Gradually extend your body downward until it is fully horizontal and parallel to the ground, with your chest facing downward.
- 4 - Engage your core, glutes, and back muscles to maintain a straight, rigid body position throughout.
- 5 - Keep your arms fully extended and locked out, with your shoulders depressed and retracted to protect the joints.
- 6 - Hold the back lever position for the desired duration while maintaining full body tension.
- 7 - To exit, tuck your knees back in and carefully rotate back to the starting hanging position.
