Description:

The Back Lever is an exercise performed on the rings.  It is beginning to gain popularity in many calisthenic regimens, as well as some Crossfit-related workouts.  This exercise is as much upper body exercise as it is core.  The more you can engage your core and utilize your body as a single unit, the simpler this skill will become.  For best result, engage the lats and squeeze the rings as close to each other as possible before lowering into position.

Process:

• begin in a hang on the rings
• bend at the hips to settle into a piked inverted hang position
• engage core and slowly open hip angle until your body is completely straight, ensuring that the lats are engaged and rings are as close to each other as possible
• hold when body is parallel with the ground

* use a spotter’s assistance if needed – have him/her grab you by your ankles as hold