Levantamiento back lever
Starting Posture
Find a horizontal bar that is high enough for you to hang from with your arms fully extended. Grip the bar with an overhand grip, hands shoulder-width apart, palms facing away from you.
How to Exercise
Engage your core, shoulders, and back muscles to pull yourself up towards the bar, keeping your body straight and horizontal throughout the movement. Hold this position for a few seconds before slowly lowering yourself back down to the starting position.
Breath Control
Focus on breathing deeply and evenly throughout the exercise. Inhale as you pull yourself up towards the bar and exhale as you lower yourself back down.
Common errors
Common errors include using momentum to swing yourself up to the bar, failing to engage the core and back muscles properly, and letting the body sag in the middle. Pay close attention to form and technique to get the most out of this exercise.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to maintain proper form throughout the exercise to avoid injury. Keep your body straight and avoid swinging or using momentum to lift yourself up. Start with a shorter hold time and gradually increase the duration as you build strength. It's also helpful to practice hanging from the bar to improve grip strength and stability.
Cautions
Avoid arching your back or sagging your hips during the exercise, as this can put unnecessary strain on your lower back. If you experience any pain or discomfort, stop the exercise immediately and consult a fitness professional.