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Home » back lever » Back Lever Progressions Tutorial

Back Lever Progressions Tutorial

September 15, 2013 By Gregor Winter

Daniel Vadnal has a Back Lever Tutorial for you.

He goes over some very important points I wish somebody told me back when I started out doing Back Levers.

The progressions he covers are pretty much the consensus of the gymnastics world when it comes to starting out boys (6-9) in this movement.

Don’t skip a progression and take your time and you will achieve this movement without injury.

Warm up

  • Weighted Shoulder Dislocations (not only for gymnasts, everybody should do these, try them)
  • German Hangs / Pulls

Cues

  • scapular protraction and depression (this is important)
  • squeeze hands down towards glutes
  • glute & abdominal engagement

Progression: tuck-> advanced tuck -> adv. BL open -> straddle -> half

How to train them:

  • 3 times a week
  • Back Lever Holds: 3-5 Sets x 8-12s (some say stay at one position until you can hold it for 30s)
  • Back Lever Lifts: 3 Sets x 3-4 reps

Once you can hold a position for the required amount of sets & reps, move on to the next harder.

Filed Under: back lever, exercises, gymnastics, rings, tutorial, videos

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. matt says

    September 17, 2013 at 07:42

    what is this good for?

    • Gregor says

      September 17, 2013 at 10:32

      Back Levers are a preparatory exercise for harder stuff on rings, like Iron Crosses.

  2. zulco says

    August 3, 2015 at 13:20

    Great article.
    http://workout-polska.pl

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