How to do it
Take short, steady breaths while holding to preserve your brace.
- 1
Begin in a dead hang on the bar with a pronated grip.
- 2
Tuck your knees and pull yourself into an inverted hang.
- 3
Push your hips forward and slowly lower your body into a horizontal position.
- 4
Keep your arms straight and squeeze your glutes.
- 5
Hold the position before pulling back into an inverted hang and lowering down.
Expert tip
Keep your body tight and move into the lever position with control. Start with tuck or straddle variations to build up to the full back lever.
Common mistakes
- ✕Bending the arms during the lever
- ✕Letting the shoulders shrug toward the ears
- ✕Dropping the head below the body line