{"id":7579,"date":"2020-12-10T10:49:19","date_gmt":"2020-12-10T10:49:19","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/how-to-back-lever-the-complete-guide\/"},"modified":"2026-03-12T12:00:08","modified_gmt":"2026-03-12T12:00:08","slug":"how-to-back-lever-the-complete-guide","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/","title":{"rendered":"How to Back Lever &#8211; The Complete Guide"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\">The\u00a0<strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Back_lever\" target=\"_blank\" rel=\"noreferrer noopener\">Back Lever<\/a><\/strong>\u00a0is one of the three lever exercises in\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a>\u00a0(alongside with the <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/05\/how-to-front-lever-step-by-step-guide\/\">Front Lever<\/a> and the\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/24\/how-to-planche-5-tips-to-master-it\/\">Planche<\/a>).<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">It is a\u00a0<strong>static hold<\/strong>\u00a0normally performed on the\u00a0still rings\u00a0or the pull-up bar.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">A front lever is performed by lowering from an\u00a0<strong>inverted hang<\/strong>, with straight arms, until the body is completely horizontal, facing the ground.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Levers require a high degree of\u00a0<strong>back<\/strong>\u00a0and\u00a0<strong>core<\/strong>\u00a0strength. Their\u00a0<strong>isometric nature<\/strong>, helps your\u00a0<strong>tendons<\/strong> get stronger too.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">There are many variations for the Back Lever\u2026 But the main way of progressing is starting from the smallest possible position building out into a full Back Lever.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Here is how :<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">1. HOLLOW POSITION<\/span><\/h2>\r\n<div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_JnuYfsJ3CKg\"><div id=\"lyte_JnuYfsJ3CKg\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FJnuYfsJ3CKg%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/JnuYfsJ3CKg\" rel=\"nofollow\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJnuYfsJ3CKg%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">First things first \u2013 you can\u2019t execute the Back Lever properly without holding a\u00a0<strong>hollow body position<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">This is an important position, as it makes a lot of\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a>\u00a0movements (like the\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/05\/how-to-front-lever-step-by-step-guide\/\">Front lever<\/a>, <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/01\/how-to-handstand-5-simple-tips-that-really-work\/\">handstand<\/a>\u00a0and\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/24\/how-to-planche-5-tips-to-master-it\/\">planche<\/a>) easier to hold and better looking!\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">In order to practise the\u00a0<strong>hollow position<\/strong>\u00a0you need to lie on your back with arms overhead, biceps by ears, and legs outstretched.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Lift your legs and arms so shoulders and feet are off the ground.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Keep the head in a neutral position.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong><em><span style=\"text-decoration: underline;\">You need to be able to hold this position for 30 to 60 seconds before moving to the next progression.<\/span><\/em><\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">2. INVERTED HANG<\/span><\/h2>\r\n<div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_16XU4XAEw08\"><div id=\"lyte_16XU4XAEw08\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2F16XU4XAEw08%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/16XU4XAEw08\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F16XU4XAEw08%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">An Inverted Hangs is performed by\u00a0<strong>hanging upside down<\/strong>\u00a0from the bar or rings.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">It feels like doing a\u00a0<strong>hanging handstand<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The easiest way to pull to the inverted position is with\u00a0<strong>bent arms<\/strong>\u00a0and your\u00a0<strong>body tucked<\/strong>\u2026 Try starting with a pull-up first and eventually progress to using less of a pull-up (straighter arms) and less of a tuck (extended feet).<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">When you are working these progressions you should focus on\u00a0<strong>keeping your core tight<\/strong>,\u00a0<strong>engaging your quads, glutes and abs.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Inverted Hangs are a great way to build\u00a0<strong>isometric strength<\/strong>\u00a0and work your\u00a0<strong>grip<\/strong>\u00a0in order to accomplish the\u00a0<strong>Back Lever<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><em><strong><span style=\"text-decoration: underline;\">You need to be able to hold this position for 30 to 60 seconds before moving to the next progression.<\/span><\/strong><\/em><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">3.\u00a0<strong>SKIN THE CAT<\/strong> \ud83d\udc31<\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_QHnpUcVwZOk\"><div id=\"lyte_QHnpUcVwZOk\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FQHnpUcVwZOk%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/QHnpUcVwZOk\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQHnpUcVwZOk%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><br \/>The Skin The Cat exercise helps you build\u00a0<strong>straight arm<\/strong>\u00a0<strong>pulling strength<\/strong>, required for the Back Lever.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Start in a regular hanging position and pull yourself through the Lever Position to an Inverted Hang and move down backwards to a hanging position.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Keep your shoulders and hips in line and use your\u00a0<strong>back and core strength<\/strong>\u00a0to pull your body\u2026\u00a0<strong>don\u2019t to use your arms\u2019 strength to pull yourself up<\/strong>\u2026 Your arms must remain\u00a0<strong>straight<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong><em><span style=\"text-decoration: underline;\">You need to be able to do at least 10-15 reps in one set, before moving to the next progression.<\/span><\/em><\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">4.\u00a0<strong>TUCK Back LEVE<\/strong>R<\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_fpyfMNN_BT4\"><div id=\"lyte_fpyfMNN_BT4\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FfpyfMNN_BT4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/fpyfMNN_BT4\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfpyfMNN_BT4%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The Tucked Lever mimics the full Back Lever except the <strong>legs<\/strong> are <strong>tucked up <\/strong>to the chest (the hips and shoulders remain in horizontal alignment).\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">It takes some of the weight out of the skill and makes it easier.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Hold the rings or bar, as you would like to pull up&#8230; Then lift your legs up and rotate your position about 360 degrees.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Your knees should stay close to your chest and connected together.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">5.\u00a0<strong>ADVANCED TUCK Back LEVER<\/strong><\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_K9RUaGAY7a8\"><div id=\"lyte_K9RUaGAY7a8\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FK9RUaGAY7a8%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/K9RUaGAY7a8\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FK9RUaGAY7a8%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Now that you can hold the Tuck Lever, you can begin to\u00a0<strong>open up<\/strong>\u00a0a little.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">This will bring you into the <strong>Advanced Tuck<\/strong> position, bringing your legs out slightly \u2013 still tucked \u2013 but aiming for a 90 degree hip angle.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The Advanced Tucked position will help\u00a0<strong>straighten out<\/strong>\u00a0your back and teach you to\u00a0<strong>engage your muscles<\/strong>\u00a0properly before you can straighten out more\u2026\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Remember to keep your hips and shoulders in line.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong><em><span style=\"text-decoration: underline;\">You need to be able to hold this position for 30 to 60 seconds before moving to the next progression.<\/span><\/em><\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">6.\u00a0<strong>SINGLE LEG Back LEVER<\/strong>\u00a0<\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_ucLPTrDvCbQ\"><div id=\"lyte_ucLPTrDvCbQ\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FucLPTrDvCbQ%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/ucLPTrDvCbQ\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FucLPTrDvCbQ%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The next progression is the Single Leg Back Lever, where you need to keep\u00a0<strong>one leg tucked<\/strong>\u00a0into the chest with the\u00a0<strong>other leg extended<\/strong>\u00a0out to the full lever position.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You should alternate legs during the hold.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong><em><span style=\"text-decoration: underline;\">You need to be able to hold this position for 30 to 60 seconds before moving to the next progression.<\/span><\/em><\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">7.\u00a0<strong>STRADDLE Back LEVER<\/strong><\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_-H0jvoX9D4U\"><div id=\"lyte_-H0jvoX9D4U\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2F-H0jvoX9D4U%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/-H0jvoX9D4U\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F-H0jvoX9D4U%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The last progression, before the actual Back Lever, is the Straddle Back Lever.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">For this one, just like in the full Back Lever, you keep\u00a0<strong>both your legs extended\u2026 but spread<\/strong>\u00a0to deload and shorten the lever slightly.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Over time you will begin to bring your legs together, but until then, try to keep your legs as wide as possible to make it easier.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong><em><span style=\"text-decoration: underline;\">You need to be able to hold this position for 30 to 60 seconds before moving to the next progression.<\/span><\/em><\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">8. Back Lever<\/span><\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image alignright size-large\"><img decoding=\"async\" class=\"wp-image-941\" src=\"https:\/\/calisthenicsnerd.com\/wp-content\/uploads\/2020\/12\/untitled-1-1.jpg\" alt=\"calisthenics back lever\" \/><\/figure>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Finally, you can bring your legs together and hold a\u00a0<strong>FULL Back Lever<\/strong>!\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Well done!!<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">But remember to ALWAYS keep a\u00a0<strong>Hollow Body<\/strong>\u00a0position and\u00a0<strong>straight arms<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Also, your spine must be straight in order for the position to hold and look better.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Keep practicing it along with the other <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a> levers (<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/05\/how-to-front-lever-step-by-step-guide\/\">Front Lever<\/a> and <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/24\/how-to-planche-5-tips-to-master-it\/\">Planche<\/a>) !<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-group alignfull has-cool-to-warm-spectrum-gradient-background has-background-color has-text-color is-layout-constrained wp-block-group-is-layout-constrained\" style=\"margin-top: 0px; margin-bottom: 0px; padding-top: 4vw; padding-bottom: 4vw;\">\r\n<p class=\"has-text-align-center has-text-color wp-block-paragraph\" style=\"color: #ffffff; font-size: 20px; line-height: 1.34;\">Are you ready for a<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-text-align-right has-text-color\" style=\"color: #ffffff; font-size: 59px; line-height: 1.09; margin: 10px 0px 0px 0px;\">FREE<strong> online class?<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-3e41869c wp-block-buttons-is-layout-flex\">\r\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" style=\"border-radius: 50px; color: #ffffff; background-color: #000000; padding: 15px 60px 15px 60px;\" href=\"https:\/\/calisthenicsnerd.wordpress.com\/contact\/\">Get in touch<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n","protected":false},"excerpt":{"rendered":"<p>The\u00a0Back Lever\u00a0is one of the three lever exercises in\u00a0Calisthenics\u00a0(alongside with the Front Lever and the\u00a0Planche). It is a\u00a0static hold\u00a0normally performed on the\u00a0still rings\u00a0or the pull-up bar. A front lever is performed by lowering from an\u00a0inverted hang, with straight arms, until the body is completely horizontal, facing the ground. Levers require a high degree of\u00a0back\u00a0and\u00a0core\u00a0strength. Their\u00a0isometric [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":7580,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[292],"tags":[516,359,485,297,298,517,365,518,374,519],"class_list":["post-7579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics","tag-advanced-tuck-back-lever","tag-back-lever","tag-featured","tag-guide","tag-hollow-position","tag-how-to","tag-inverted-hang","tag-single-leg-back-lever","tag-skin-the-cat","tag-straddle-back-lever"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Back Lever - The Complete Guide - Athens Calisthenics Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Back Lever - The Complete Guide - Athens Calisthenics Center\" \/>\n<meta property=\"og:description\" content=\"The\u00a0Back Lever\u00a0is one of the three lever exercises in\u00a0Calisthenics\u00a0(alongside with the Front Lever and the\u00a0Planche). It is a\u00a0static hold\u00a0normally performed on the\u00a0still rings\u00a0or the pull-up bar. A front lever is performed by lowering from an\u00a0inverted hang, with straight arms, until the body is completely horizontal, facing the ground. Levers require a high degree of\u00a0back\u00a0and\u00a0core\u00a0strength. Their\u00a0isometric [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/\" \/>\n<meta property=\"og:site_name\" content=\"Athens Calisthenics Center\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-10T10:49:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-12T12:00:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Makis Pa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Makis Pa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/\"},\"author\":{\"name\":\"Makis Pa\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/person\/4b5f9379f06ce904232b9d249b0bac57\"},\"headline\":\"How to Back Lever &#8211; The Complete Guide\",\"datePublished\":\"2020-12-10T10:49:19+00:00\",\"dateModified\":\"2026-03-12T12:00:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/\"},\"wordCount\":869,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#organization\"},\"image\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp\",\"keywords\":[\"ADVANCED TUCK BACK LEVER\",\"back lever\",\"featured\",\"guide\",\"hollow position\",\"how to\",\"inverted hang\",\"single leg back lever\",\"skin the cat\",\"straddle back lever\"],\"articleSection\":[\"Calisthenics\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/\",\"url\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/\",\"name\":\"How to Back Lever - The Complete Guide - Athens Calisthenics Center\",\"isPartOf\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp\",\"datePublished\":\"2020-12-10T10:49:19+00:00\",\"dateModified\":\"2026-03-12T12:00:08+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#primaryimage\",\"url\":\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp\",\"contentUrl\":\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp\",\"width\":1200,\"height\":675},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"\u0391\u03c1\u03c7\u03b9\u03ba\u03ae\",\"item\":\"https:\/\/athenscalisthenicscenter.gr\/en\/home\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to Back Lever &#8211; The Complete Guide\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#website\",\"url\":\"https:\/\/athenscalisthenicscenter.gr\/\",\"name\":\"Athens Calisthenics Center\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/athenscalisthenicscenter.gr\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#organization\",\"name\":\"Athens Calisthenics Center\",\"url\":\"https:\/\/athenscalisthenicscenter.gr\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2022\/07\/logo-3-scaled.png\",\"contentUrl\":\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2022\/07\/logo-3-scaled.png\",\"width\":2560,\"height\":1063,\"caption\":\"Athens Calisthenics Center\"},\"image\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/person\/4b5f9379f06ce904232b9d249b0bac57\",\"name\":\"Makis Pa\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/secure.gravatar.com\/avatar\/76d6f9af34e05eba13d3fde429332fd81c3653413eb7417c3441dc16e437b604?s=96&d=mm&r=g\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/76d6f9af34e05eba13d3fde429332fd81c3653413eb7417c3441dc16e437b604?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/76d6f9af34e05eba13d3fde429332fd81c3653413eb7417c3441dc16e437b604?s=96&d=mm&r=g\",\"caption\":\"Makis Pa\"},\"url\":\"https:\/\/athenscalisthenicscenter.gr\/en\/author\/makoulaspanagiotidis\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to Back Lever - The Complete Guide - Athens Calisthenics Center","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/","og_locale":"en_US","og_type":"article","og_title":"How to Back Lever - The Complete Guide - Athens Calisthenics Center","og_description":"The\u00a0Back Lever\u00a0is one of the three lever exercises in\u00a0Calisthenics\u00a0(alongside with the Front Lever and the\u00a0Planche). It is a\u00a0static hold\u00a0normally performed on the\u00a0still rings\u00a0or the pull-up bar. A front lever is performed by lowering from an\u00a0inverted hang, with straight arms, until the body is completely horizontal, facing the ground. Levers require a high degree of\u00a0back\u00a0and\u00a0core\u00a0strength. Their\u00a0isometric [&hellip;]","og_url":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/","og_site_name":"Athens Calisthenics Center","article_published_time":"2020-12-10T10:49:19+00:00","article_modified_time":"2026-03-12T12:00:08+00:00","og_image":[{"width":1200,"height":675,"url":"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp","type":"image\/webp"}],"author":"Makis Pa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Makis Pa","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#article","isPartOf":{"@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/"},"author":{"name":"Makis Pa","@id":"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/person\/4b5f9379f06ce904232b9d249b0bac57"},"headline":"How to Back Lever &#8211; The Complete Guide","datePublished":"2020-12-10T10:49:19+00:00","dateModified":"2026-03-12T12:00:08+00:00","mainEntityOfPage":{"@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/"},"wordCount":869,"commentCount":0,"publisher":{"@id":"https:\/\/athenscalisthenicscenter.gr\/#organization"},"image":{"@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp","keywords":["ADVANCED TUCK BACK LEVER","back lever","featured","guide","hollow position","how to","inverted hang","single leg back lever","skin the cat","straddle back lever"],"articleSection":["Calisthenics"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/","url":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/","name":"How to Back Lever - The Complete Guide - Athens Calisthenics Center","isPartOf":{"@id":"https:\/\/athenscalisthenicscenter.gr\/#website"},"primaryImageOfPage":{"@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#primaryimage"},"image":{"@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp","datePublished":"2020-12-10T10:49:19+00:00","dateModified":"2026-03-12T12:00:08+00:00","breadcrumb":{"@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#primaryimage","url":"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp","contentUrl":"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/untitled-1-1.webp","width":1200,"height":675},{"@type":"BreadcrumbList","@id":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-back-lever-the-complete-guide\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"\u0391\u03c1\u03c7\u03b9\u03ba\u03ae","item":"https:\/\/athenscalisthenicscenter.gr\/en\/home\/"},{"@type":"ListItem","position":2,"name":"How to Back Lever &#8211; The Complete Guide"}]},{"@type":"WebSite","@id":"https:\/\/athenscalisthenicscenter.gr\/#website","url":"https:\/\/athenscalisthenicscenter.gr\/","name":"Athens Calisthenics Center","description":"","publisher":{"@id":"https:\/\/athenscalisthenicscenter.gr\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/athenscalisthenicscenter.gr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/athenscalisthenicscenter.gr\/#organization","name":"Athens Calisthenics Center","url":"https:\/\/athenscalisthenicscenter.gr\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/logo\/image\/","url":"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2022\/07\/logo-3-scaled.png","contentUrl":"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2022\/07\/logo-3-scaled.png","width":2560,"height":1063,"caption":"Athens Calisthenics Center"},"image":{"@id":"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/person\/4b5f9379f06ce904232b9d249b0bac57","name":"Makis Pa","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/76d6f9af34e05eba13d3fde429332fd81c3653413eb7417c3441dc16e437b604?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/76d6f9af34e05eba13d3fde429332fd81c3653413eb7417c3441dc16e437b604?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/76d6f9af34e05eba13d3fde429332fd81c3653413eb7417c3441dc16e437b604?s=96&d=mm&r=g","caption":"Makis Pa"},"url":"https:\/\/athenscalisthenicscenter.gr\/en\/author\/makoulaspanagiotidis\/"}]}},"_links":{"self":[{"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/posts\/7579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/comments?post=7579"}],"version-history":[{"count":4,"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/posts\/7579\/revisions"}],"predecessor-version":[{"id":7924,"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/posts\/7579\/revisions\/7924"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/media\/7580"}],"wp:attachment":[{"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/media?parent=7579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/categories?post=7579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/athenscalisthenicscenter.gr\/en\/wp-json\/wp\/v2\/tags?post=7579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}