How to Do the Perfect Back Lever (Complete Guide)

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

Body alignment and horizontal positioning tracking
Shoulder position and engagement optimization
Hold time and endurance progression monitoring
Strength imbalance identification
Progressive training load recommendations

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