How to Do the Perfect Back Lever (Complete Guide)
Master the back lever — the impressive gymnastic hold that showcases total body strength.
Perfect Back Lever Technique
The back lever is an advanced gymnastic hold requiring exceptional posterior chain strength, core stability, and shoulder mobility. ChAIron's AI coaching ensures proper progression and alignment throughout your training journey.
Step-by-Step Form Guide
- Setup Position:Start in inverted hang position with overhand grip on bar or rings
- Body Alignment:Lower body to horizontal position maintaining straight line from head to feet
- Engagement Pattern:Press down through hands while engaging lats and posterior chain
- Hold Position:Maintain rigid body position with active shoulder depression
Common Mistakes to Avoid
- Allowing hips to sag below horizontal
- Excessive arching of the back
- Insufficient shoulder depression and protraction
- Attempting full lever before mastering progressions
- Poor grip strength leading to premature failure
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Body alignment and horizontal positioning tracking
- Shoulder position and engagement optimization
- Hold time and endurance progression monitoring
- Strength imbalance identification
- Progressive training load recommendations
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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