Learn the back lever in 5 steps: Back balance (calisthenics)

The back lever is one of the most impressive exercises in calisthenics. This exercise not only looks impressive, but also requires a lot of strength, mobility, and body control. If you want to learn the back lever, you've come to the right place! In this article, we'll show you how to master the back lever in five easy steps, which muscles are trained, and what you should pay particular attention to.

What is the back lever (calisthenics exercise)?

The back lever , also known as the "back balance," is an impressive calisthenics exercise in which the body is held horizontally beneath a bar or rings, chest down . The body remains fully extended while the hands firmly grip the bar or rings. This static exercise requires a high level of core tension and primarily engages the core and back muscles .

Which muscles are trained with the back lever?

The back lever engages almost the entire body. The most important muscle groups include:

• Back muscles: The latissimus dorsi and the lower back are particularly active.
• Shoulders: The back and front shoulders work hard.
• Core: Abdominal muscles, lower back muscles and hip flexors stabilize the body.
• Arms: Biceps and forearms ensure a stable grip.
• Legs: Gluteal and thigh muscles keep the body in the correct position.

The right preparation for the back lever

Before you begin training for the back lever, you should make sure your body is prepared for this challenging exercise. Here are some important points:

1. Warm-up: Mobilize your shoulders and arms with exercises such as arm circles and shoulder stretches.
2. Basic strength: Build sufficient strength in your core, back, and arms. Exercises like planks, pull-ups, and hanging leg raises are ideal.
3. Flexibility: Work on your shoulder and hip mobility to avoid injury.

Learn the Back Lever in 5 steps

Here are the five steps you can use to learn the back lever safely and efficiently:

Step 1: Skin the Cat

• Goal: Mobilization of the shoulders and initial feeling for movement.
• Execution: Hang from a bar or rings, pull your legs over the bar until they drop back, and roll through your shoulders in a controlled manner. Then slowly return to the starting position.
• Tip: Only go as far as feels comfortable – especially with unfamiliar shoulder positions.

Step 2: Tuck Back Lever

• Goal: Learn to rotate your chest toward the floor and maintain core tension.
• Execution: From the skin-the-cat position, move into the tuck back lever by pulling your knees toward your chest. Keep your back straight and your chest facing down.
• Tip: Tighten your core and hold the position for a few seconds.

Step 3: Advanced Tuck Back Lever

• Goal: Increase the difficulty by lengthening the lever.
• Execution: Slowly lower your knees away from your chest, increasing the angle in your hips. Keep your body as straight as possible.
• Tip: Make sure your shoulders stay stable and don’t collapse.

Step 4: Straddle Back Lever

• Goal: Practice the almost full back lever with less resistance.
• Execution: Extend your legs into a straddle position, while otherwise keeping your body fully extended. This position reduces leverage and makes the pose a bit easier.
• Tip: Keep tension in your legs to support balance.

Step 5: Full Back Lever

• Goal: Achieve the full back lever position.
• Execution: Stretch your entire body horizontally so that your head, hips, and feet remain in a line. Maintain tension in your core and legs, and keep your chest facing down.
• Tip: Start with short holds (2-3 seconds) and increase slowly.

Calisthenics equipment and devices for the back lever

When training the back lever, special equipment is helpful for effectively developing strength, control, and mobility. Here's a list of the most important calisthenics equipment to help you learn the back lever.

PS: You can find high-quality Calisthenics equipment in our shop >

1. Pull-up bar

• Why?: A pull-up bar is essential for the back lever because you can hang from it to practice different progressions like Skin the Cat or the Tuck Back Lever.
• Tip: Make sure the bar is sturdy and high enough to allow your body to move freely. Wall or ceiling mounting offers more stability.

2. Gymnastic rings

• Why?: Gymnastic rings offer flexibility, allowing movement in all directions. They're gentle on your wrists, allowing them to remain in a neutral position. They also challenge your stability.
• Tip: Wooden rings are particularly easy to grip and comfortable to use.

3. Resistance Bands

• Why?: Resistance bands are perfect for scaling the back lever. They support you by taking on some of your body weight while you hold the position.
• Tip: Use different resistance levels (light to heavy) to gradually reduce the load.

4. Gymnastics mat

• Why? : A mat provides safety in case you slip during training or overestimate yourself during a progression. It protects against injury, especially during exercises like Skin the Cat.

5. Parallettes

• Why?: Parallettes can be used to strengthen your shoulders and core in preparatory exercises like planches or tuck lifts.
• Tip: Choose sturdy, non-slip parallettes made of wood or metal.

6. Resistance rollers or abdominal rollers

• Why? : An abdominal roller helps build core muscles, which are crucial for the back lever.
• Tip: Make sure the rollers are of good quality to avoid injuries.

7. Mirror or smartphone

• Why?: Correct form is crucial for the back lever. A mirror or video recordings will help you check your posture and correct any mistakes.
• Tip: Position the camera so that you see the entire movement from a side view.

Common mistakes with the back lever

As with any challenging exercise, there are common mistakes when doing the back lever . Avoid them to progress faster:

• Swayback: Always keep your core engaged to prevent sagging in your lower back. A swayback leads to inefficient loading and can lead to long-term injury.
• Shoulder position: The shoulders should be actively pulled down and slightly back to minimize strain and stabilize the shoulders. Make sure the shoulders don't tilt forward, which can lead to overload.
• Impatience: Don't attempt the back lever in the full position too soon. Instead, work gradually through progressions (e.g., tuck back lever or straddle back lever) to avoid injury and build the necessary strength.

How long does it take to learn the back lever?

The time it takes to master the back lever depends on your starting level and training. With regular training and proper technique, you can make significant progress within a few months.

It typically takes 6 to 12 months to learn the back lever , depending on your starting level. With consistent training 3–4 times per week and proper progression, you can expect to complete approximately 100–150 training sessions to master the technique.

Back Lever and Front Lever

The back lever and front lever are among the most impressive calisthenics exercises. While the back lever is performed with the back facing down and primarily demands core and back strength, the front lever is all about control and strength to keep the body horizontal with the face up.

Both exercises are true feats that require both strength and technique—and complement each other perfectly. If you've already mastered the back lever or want to work on your calisthenics skills in parallel, be sure to check out our blog post on the front lever ! There, we'll show you how to tackle the next challenge in five steps. 💪

Conclusion: Back Lever – The Calisthenics exercise for effective training.

The back lever is a challenging but rewarding calisthenics exercise. It challenges your entire body and looks impressive. With our five steps and the right tips, you can learn the back lever safely and effectively. Remember to be patient and continually work on your technique and strength.

Now it's up to you – grab a bar or rings and start your back lever workout! 💪

You can find high-quality calisthenics equipment in our shop >