Back Lever Progressions Tutorial

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.