Tier 2 · Core street workout · Pull

Back lever progression

The back lever is usually the first lever you'll get. It's easier than the front lever but puts a lot of stress on the biceps and shoulders, so progress patiently and always warm up the shoulders with skin-the-cats.

The 6 steps to the back lever

Move to the next step only when you hit the target with clean form, 2–3 sessions in a row.

0/6 unlocked

Skin-the-cat3 × 5 slowFrom hang, rotate backward through your arms and back up.
German hang3 × 20 sHold the bottom of the skin-the-cat, chest open.
Tuck back lever3 × 15 sKnees to chest, body horizontal, arms straight.
Advanced tuck3 × 12 sOpen the hips so your back is flat.
Straddle back lever3 × 8 sLegs wide and straight, body parallel to the ground.
Full back lever3 × 5 sLegs together, straight line from shoulders to toes.

Tick a step once you hit its target. Progress is saved in this browser.

Related skills

Tier 1

L-sit progression

Hold your body up on straight arms with your legs straight out in front.

Tier 1

Handstand progression

Balance upside down on your hands with a straight body line.

Tier 2

Muscle-up progression

Pull yourself from a hang to above the bar in one explosive movement.