I Learned How To Back Lever In 32 Days

I learned how to back lever! This is a calisthenics skill I have wanted to learn for a while and I am super excited to have achieved this one. Here’s how I did it!
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Featured in this video:
Back Lever Day 0:
• Learning To Back Lever...
#calitothecrowd #backlever

[@daniella3528]

Leave some calisthenics skills for the rest of us haha!

[@CaliToTheCrowd]

No! 🙃

[@AlexBlairEconomics]

Good job man! Your foundations are obviously solid and you train very smart!

[@Battle_Within]

I might be a little late but this is so inspiring, thank you so much and congrats my guy ✊

[@CaliToTheCrowd]

That means a lot, thanks! 👊🏿

[@JGCalisthenics]

Geeeezzz, crazy gains Andrew. Well done man! 👏👏

[@CaliToTheCrowd]

Cheers Jake!

[@ambroze88]

My maaaaaaan! Super, super proud of you and your progress! That is incredible job! Keep getting stronger, I believe in you :)

[@CaliToTheCrowd]

Ambroze! You know it! It has been a mad one - but yeah hopingbthis momentum continues!

[@anna.alinda]

Super proud of you for learning to do this one so quickly! 😁 Excited to see where you go next!

[@CaliToTheCrowd]

Thanks Anna 😘

[@JamesSmith-ry5zn]

are you his wife?

[@anna.alinda]

@@JamesSmith-ry5zn I am yes!

[@zisischartampilas6601]

@@CaliToTheCrowd are you the freaking jacked vegan your voice and looks are intentical

[@nums9408]

Very inspiring. This proves the importance of focusing on the basics

[@CaliToTheCrowd]

100%, Numfor!

[@jaxonlee4587]

THIS! IS! INSANE! I have followed your channel for ages and I am so happy that you're starting to tick these skills off! 🔥🔥🔥

[@CaliToTheCrowd]

thanks Jaxon!

[@Huange._.]

Thank you for the video! Very straightforward and well-structured :)

[@CaliToTheCrowd]

No worries! 👊🏿

[@johnsmith-jg2xz]

Very impressive man! Keep it up! I was on my way to unlocking the front lever myself but had to stop because of injury.

[@CaliToTheCrowd]

Ah that sucks, John! Really hope you come back stronger, man!

[@janetswinston9202]

Wow! Your flying through these skills... LITERALLY! You'll get the really advanced skills in no time!

[@CaliToTheCrowd]

Hope so! 💪🏿

[@MikaxSW_]

Really good 🙌🏻 keep it up. I excualy learnt this in one week but we are all different. Amazing video and nice progress 👍💪🏻

[@CaliToTheCrowd]

That is rapid! Keep up the good work, Mira!!

[@alihk2290]

Insane progress mate! This once more proves that strong basics will always get u closer to the advanced elements. Basics 4 life!!

[@CaliToTheCrowd]

I didn't believe it until I started seeing it for myself 😅 p.s. Cheers, Ali!

[@alihk2290]

@@CaliToTheCrowd Cheers mate!

[@marcosmimoso]

niiiiice. gz Andrew!

[@CaliToTheCrowd]

haha Thanks Marco!

[@victorupreti6285]

amazing video man. i just came across your channel and definitely going to subscribe

[@CaliToTheCrowd]

Cheers Victor! Welcome to the Cali Crowd, man!

[@MarincaGheorghe]

Very good progress. Now try using the chin-up grip also - to fell your biceps when in BL ;-)

[@dannilovescats6474]

Insane! I still can't comprehend how somebody's shoulders can deal with this!

[@CaliToTheCrowd]

lots of WD40 under my armpits 🤣

[@fitnessja7047]

Its not that hard for me. I guess its cause I practice planche and front lever?

[@orenchen3823]

Auwsome bro 🙏🙏🙏 you have accumulate strength and technique from before and you are strong i can see that💪💪💪 that is why success in such small time. For me as you know tune my self into planche with some stations in the way of unlocking the Handstand and muscle up.

[@CaliToTheCrowd]

100%! And I have seen your progress so I know the other skills will come soon, Oren =]

[@misterxavier2479]

Alright brother, challenge accepted my basic skills are pull ups, chin ups and muscle ups with a kip. I'm gonna try to learn this in 30 days then, I cant L sit though =[ Great video!

[@CaliToTheCrowd]

Go get it, my guy! 👊🏿

[@darkhorse1985]

Excellent video... always nice to see more realistic videos. I have been wanting to Freestanding HSPU. But I due to unrelated health issue I have stop decreae and even stop training never mind my goals. I feel a I have fallen from "intermediate" to "beginner/intermediate. But good programming for chasing your goals me or even the average person is always an issue.

[@darkhorse1985]

@ANDREWALINDA Also have found that Sondre Berg and especially School of Calisthenics have multiple videos that are the more "realistic" progressions for Handstands the Freestanding HSPU. Maybe you could come up with something better in different way? I was shocked to discover the challenge that a high frog or crow stand (same thing) can offer with "slight" alterations! Thanks for the video

[@CaliToTheCrowd]

So sorry to hear about your health issue bro! that sucks! Really hope you get better soon. The good news is that re-learning is always easier than learning so hopefully you'll be back at full strength again soioin! I have seen a few of Sondre's and the School of Cali's videos - they are phenomenal athletes - i hope to be at their level one day 👊🏿

[@samjakana6883]

back lever in 1 month! Mad!

[@MalcolmTrez]

The most inspirational calisthenics channel. I dare anybody to tell me I'm wrong 🔥🔥🔥

[@CaliToTheCrowd]

😏

[@MMLthekidonyoutube]

This is amazing progress for only a month! I can easily do a 20sec l sit, muscle ups but am nowhere near holding a back lever.

[@CaliToTheCrowd]

It'll come soon, and during your calisthenics journey there will come a point where the momentum just seems to start rolling with you! Also, that is a quality L-Sit hold time!

[@assaultwyd6027]

respect bro so good i want to learn the back lever but im scared to do skin the cat as im scared for my shoulders snapping or so what should i do to overcome that fear?

[@emilianozapata175]

Are the neighbours happier with the fence situation? Great vid. Blessings.

[@CaliToTheCrowd]

hahaha! They definitely are more impressed by the fence than the levers and handstands!!!

[@calisthenicsbeliever7602]

I would say straight arm curls/Zanetti press and bicep push-ups are better for strengthening the connective tissue in that area rather than Chin-ups which Are better more for bent arm strength

[@CaliToTheCrowd]

hmm... I see your point, but straight arm strength is a function of bent arm. By improving bent arm strength, you improve straight arm strength too - you'll never see somebody with more straight arm strength than bent arm strength for example. More to the point is I am getting a fair amount of straight arm application from skin the cat and actually back lever holds and negatives Zanetti press is a great accessory though!

[@JackM-un8co]

Can you make a quick 5 or so minute wrist conditioning routine please?

[@CaliToTheCrowd]

Already done: kzbin.info/www/bejne/rpyQdWeXeLB_npY

[@user-jq4bt8fe2e]

Thanks

[@CaliToTheCrowd]

No problem

[@zawarudo384]

Back lever is always easy for me. I can even pull myself in this position. My first ever attempt was very easy. I didn't practice this movement ever since. I tried this because I saw my friend did this. My exercise everyday is regular push ups, pike push ups, diamond push ups, bodyweight lateral plank raises, dips, and sit ups. I don't do pull ups because I don't have any bars at home. The main thing that you should remember when doing this is to tighten your core to maintain your straight body in this position. On the other hand, I really struggle with the front lever and I don't know why. I guess this is the price for doing back lever easily 😅.

[@CaliToTheCrowd]

I hope you get the front lever soon, man! 👊🏿

[@zawarudo384]

@@CaliToTheCrowd I'm going to follow you're guide to front lever 👍

[@mauriceyang937]

Hey Andrew, I've tried incorporating ring dips into my workouts, but I got this sharp sternum pains during those dips. Have you experienced it? If so, what did you do to decrease or relieve that pain in your sternum (I've tried doing intercostal stretches from FitnessFAQ's video regarding chest pain during dips, but I can't seem to stretch the targeted muscles. I cannot do parallel bar dips due to the lack of equipment in my home) Anyway congrats for achieving the back lever in such a short amount of time 🎉

[@CaliToTheCrowd]

This is a really good question, and one that I can't fully dig into on a comment reply. I would advise NOT to train through pain though. I know it's frustrating but PLEASE don't do that. I would say regress to parallel bar dips, but if you don't have those, try doing seated dips using a chair until you can get get to stronger ring dips. for strengthening intercostals, try stomach vaccums followed by cat and cows. ad finally the pain in the sternum could be a lot of things, but will most likely be exposing a weakness in the chest muscles, so work on push ups and pike push ups, to get stronger before getting back into dips. Really hope you feel stronger soon, man!!!

[@mauriceyang937]

@@CaliToTheCrowd Ah I see, thanks for the advice man. I will do more ring push ups before continuing on ring dips Ah a small request, could you make a video regarding ring dips? It would be really helpful as there's not a lot of good ring dips tutorial out there

[@CaliToTheCrowd]

Sure! I have a few videos in the backlog but I'll get that out VERY soon 👊🏿

[@zeldris1246]

Why cant i breathe properly when doing tuck back leaver?

[@CaliToTheCrowd]

It's a sign that it's too difficult. If your body is sacrificing breathing (which is pretty important haha) then that is a signal that you might want to dial it down a little, until you can more comfortably hold it. Perhaps try it with a resistance band?

[@harekrishna60]

Pl add a video for skin the cat reverse step for a beginner like me

[@CaliToTheCrowd]

Coming soon!

[@aatosrantala]

Bro just tested my level and it was the same as yours in the start. Training starts today.

[@CaliToTheCrowd]

That's quality! You'll get the back lever in no time, Aatos!

[@aatosrantala]

One month later just got it and I'm so happy. Thank you for the video and tips.

[@Robotomy101]

@@aatosrantala gg king

[@romseo425]

Crazy progress ! 😳 You didn't use any other exercises to aid with your progress except for the ones mentionned in the video? Also, did you see any progress in your skin the cats, and if so, by how many reps?

[@CaliToTheCrowd]

That's the thing, because it happened so fast, I didn't have a chance to see if any other exercises were more or less effective. Everything I did is in this video but I personally believe that the bulk of the 'gains' came from my past calisthenics experiences, because at no point in this did the back lever feel impossible unlike when I learned to handstand or muscle up

[@CaliToTheCrowd]

oh and to answer your question on skin the cat, I did them for 5 reps 5 sets. They were VERY beneficial for shoulder strength 💪🏿

[@romseo425]

@@CaliToTheCrowd Interesting to hear thank you for answering! Did your skin the cat reps increase from the first week to the last week training for the backlever?

[@CaliToTheCrowd]

No worries. I didn't really try to increase reps. I more tried to slow down the reps I could do so that by the end, I was doing 3 really slow reps of skin the cat (though the front lever part is still a challenge)

[@buffwinston4631]

I trained the Front and Back lever for 8 months and I made zero progress on the back lever but I achieved the front lever. I don't know what I'm doing wrong. The front lever is much easier

[@CaliToTheCrowd]

yeah, you tend to find people are stronger at one rather than the other. I can imagine that I will struggle with Front lever when I come to it 😂

[@smallsmallful]

I just did it in 1 day, is it normal?

[@Rehspri]

I don't understand if in your workout you added some holds or negatives or you just did chin up skin the cat and reverse leg lift. Thanks if you'll responde me.

[@CaliToTheCrowd]

I did have some holds, but my workouts focused on negatives more than isometrics. If I was going to add back lever holds to my workouts, I would add 3 sets of 20 second holds to the start of my workout. Hope this helps 💪🏿

[@Rehspri]

Can i do negatives even if i am at the tuck BL? Thank you very much for your time😅😅

[@cringeanimations7227]

So I did the one legged back lever the first time I tries. Probably just because I’m simultaneously trainer for the front lever

[@CaliToTheCrowd]

That is phenomenal for your first attempt! how are you finding training both at the same time?

[@cringeanimations7227]

@@CaliToTheCrowd it’s really challenging I’m still on the adv. fl. Tuck

[@elicohen8156]

Inter coastal what?

[@CaliToTheCrowd]

Strain

[@moosehead4497]

Back lever is considered a beginner skill so its definitely not the same as saying "FULL PLANCHE IN 30 DAYS" reality of planche you would be lucky to get a tucked planche for 3 seconds in 30 days

[@CaliToTheCrowd]

Agree with the point that it is a beginner skill, but I'd still be surprised if somebody with poorly conditioned shoulders / elbows managed to full back lever within a month. And yeah took me ages to tuck planche and I'd consider myself entry level intermediate at best 😅

[@moosehead4497]

@CaliToTheCrowd for sure, I wouldn't expect a complete exercise beginner in a month, but if you have a year or so of basic training and fitness and you have low bodyfat, then it's reasonable

[@alzil9181]

Nice Harry Potter set.

[@CaliToTheCrowd]

Has to be one on every bookshelf!

[@JamesSmith-ry5zn]

Why do so many people seem to learn the back lever so easily, but the front lever takes so long?

[@CaliToTheCrowd]

In the back lever, you can essentially cheat a little bit by resting the arms on the lats therefore shortening the lever. Not to take anything away from the back lever, it is still hard... But in the front lever, the shoulders are on their own

[@33Clips2]

Is this hard?

[@CaliToTheCrowd]

I'd call the back lever an intermediate skill... You need a decent amount of strength, and certainly good shoulder and elbow conditioning. But it is far easier than a skill like the front lever, planche or even human flag. Hope this helps!

[@33Clips2]

@@CaliToTheCrowd yes thank you and thank you for being active and replying to my comments. I just thought it was rather easy because you did it in 32 days but I guess you have a solid foundation from lifting weights.

[@33Clips2]

@@CaliToTheCrowd how do I condition my shoulders and elbows? I think I know that internal and external rotations are good for rotator cuffs and shoulder mobility work is good but is there anything else? And how would I condition my elbows?

[@CaliToTheCrowd]

No worries and, take a look at this, but this is everything that I think will serve for strong joints for a calisthenics athlete: kzbin.info/aero/PLXo5nmHElORFnSG9mDviQwdeV4NrfsgGY

[@mugentoken2273]

désactive les traductions automatiques , elles sont foutrement mal faites et ça me donne juste envie de mettre un pouce vers le bas à cause ça . Sinon bonne vidéo et oui je parle et comprends l'anglais mais les informations relative à ta vidéo devrait elles aussi être en anglais .