Why You Should Train the Back Lever
Back Lever progressions are worth including in your training even if the full Back Lever is not your end goal. There are plenty of progressions that will strengthen, stabilize, and possibly heal shoulder and upper body issues.
Because the Back Lever relies heavily on shoulder extension and straight-arm strength, it builds incredible resilience in your biceps tendons and connective tissues when progressed slowly and consistently.
The Best Resources for Your Back Lever Journey
This post will serve as my central place for keeping all the best resources for this goal. To start off, here is an exceptional, step-by- step masterclass by Daniel Vadnal (FitnessFAQs) covering the exact progression pathway and how to avoid shoulder strain:
My Back Lever Progression Checklist
- German Hang: Master the basic shoulder extension mobility and passive hang first.
- Tuck Back Lever: Keep your hips tucked close to your chest to reduce the lever length and build core/shoulder tension.
- Advanced Tuck: Flatten your back and slowly extend your hips while keeping your knees bent.
- Consistency: Work on holds of 10 to 15 seconds with perfect form before moving to the next progression step.