Back Lever Tutorial (Progressions + Training Structure)

[@FitnessFAQs]

My Back Lever Program 👉 leverprofessional.com

[@scotty455]

I wish I had watched this video a year ago. I'd been really stuck in the tuck position for months without progression so I gave up. Then watched this and saw the tip about keeping the scapula protracted. What a difference it has made! Invaluable bit of advice. Nice work, Daniel!

[@BalancedMindBodySoul]

9yrs ago! Wow how time flys! Well done in general :) I’ll be sure to add the ques into my routine :) thanks for all that you do! Stay strong 💪🏼 and always have fun!

[@elvinpurtov]

Wow, this training method really works. I went fromm tuck back lever to advanced tuck back lever in 2 weeks. I will post my results after 1 month.

[@elvinpurtov]

+AnimecreatorVevo2001 Its really good before I could hold advanced tuck for like 2-3 seconds and now I can hold one leg for 10 seconds!

[@elvinpurtov]

+AnimecreatorVevo2001 I will keep training until I get it. I hope to get it by end of month. I 'll post my results then.

[@itsmuzz1583]

+Astro64 What's the result?

[@elvinpurtov]

+prince muzzammil I now can hold it for 8-10 seconds with perfect form and protracted scapula:)

[@altuber99_athlete]

Amazing. How are you doing now?

[@slv10k]

Best back lever tutorial, hands down. No one else talked about shoulder protraction.

[@bowjingarrrrr]

This is vastly superior to the 'building a gymnastic body' book written by a professional gymnast.

[@MrDL10]

Bro check out "Overcoming gravity, a sistematic approach to bodyweight and gymnastics", its an incredible book, with the basics of strengh, programming, and exercise progression, from push ups to iron cross, straight arm ring Muscle Up, etc.

[@user-ox4nb6eb7v]

@@MrDL10 it is. The guy who wrote the book was in the club gymnastics team at my college

[@FitnessFAQs]

The movement is safe due to being active. Work slowly within your range of motion limits with the goal of gradually increasing ROM.

[@jahbless2530]

Why is this channel so underrated, content desearves more views

[@MostafaGBM]

This is the best Back Lever tutorial , much respect bro

[@reachpersonaltraining]

This has been so helpful for me. I am comfortable with German hang and lift but the progressions are fantastic to show me what I should be doing and also give me a benchmark for my current progress. I'm only at the tuck stage but I'm really enjoying playing with it and trying to get onto the advanced tuck.

[@petermarshall7882]

No questions because you Explained it all so well. Motivational.

[@jrdtheace]

waw ive been working so hard and i was doing the wrong "beginner mistake " . glad i watched this . thx a million

[@MrJurre]

Was some getting used to protracting the scap while having your arms behind your back. But getting the hang of that now. Indeed makes it a lot easier.

[@trikampis1]

oh my god thank you, i finally found out why backlever was so hard for me, my scapulas position was wrong like you said, now i can hold it no problem, thanks to you.

[@iLLUMiNATi32492]

Daniel, after watching this video, I was curious if you will ever do a front lever tutorial? I know you have a front lever training routine, just not a full tutorial. You are one of my primary motivations in pursuing gymnastic strength. Love your knowledge, passion, and professionalism. As always, keep up the good work!

[@Activchiro]

those lil moments . "Ding" are awesome

[@BARSCIENCE101]

really nice that u have set recommendations, most tutorials neglect that

[@evothompson3073]

Your videos are great, can't believe I've only just found this channel.

[@FitnessFAQs]

Appreciate it Evo!

[@Akabra1910]

​@@FitnessFAQs can back lever will be injure of shoulder

[@BartekChudiniMarek]

I understood finally how to protraction and I can hold back lever, but without that, I was like "never even gonna happen" and boom, it happens, I need to clean my form right now(but actually it's not that bad). This feeling means more than anything :) Thanks coach. Maybe I record my back lever when I will be able to hold it with perfect form.

[@havoc2431]

Dude, excellent video. Your pace in the explanation is perfect, along with the visual cues. You earned yourself a sub, mate.

[@krameri5]

You are fantastic! I've seen a lot of back lever tutorial, but you're the first one even mentioning protraction.

[@MerovingianBlood]

One thing that really helped me was doing glute bridges and those back extensions "holds" on the floor, sort of like a reverse hyper.

[@pfcaraujo]

Wow....good stuff. I've been following you and watching you progress for a while. Thanks again for all your knowledge, I have gotten way stronger from your workouts

[@zeroender]

I had NO idea about protraction vs retraction. Awesome video.

[@zzaaaism]

best back lever tutorial on youtube!! Hope your wrist is getting better. I will be waiting impatiently for a straddle planche tutorial

[@FitnessFAQs]

Too easy - cheers!

[@amneenja5720]

*pointing spiderman meme*

[@soulgameyt769]

Ok, Trying to bring your hands to your glutes helps drasticly. I was doing single leg back lever drops and i couldn't hold it at the propper position. Once i started bringing my hands to my glutes i held it for like 6-8 secs.

[@zeldris1246]

I went from bent back tuck to straight adv tuck in a month . I will share the results in the future..

[@joaolopes1211]

Omg saying how to warm up gave u my like. Great vid

[@salvaniabreu9001]

Nice tutorial. Thanks for doing these awsomes stuffs!! Keep the good work!

[@ZacharyRHall]

This is something that I recently added to my routine. Excited to see how it helps my planche training. Enjoyed the video.

[@Gato-u8l]

Nice to see this old video of you.

[@MrCarlof]

awsome stuff. for me u do highest quality stuff besides LBM. keep up ur gr8 work man! i appreciate

[@KatieJGreenwood]

Thank you, great tips!

[@Imjustaguy73]

Quite nice tutorial; big plus for explaining the "scapular retraction-protraction". Big minus for the wrong pronunciation as lever is pronounced /ˈlɛvər, ˈlivər/ and not /ˈleivər/.

[@aidansan514]

Amazing will try this now 👌

[@DeniM-cv2ro]

Unreal, why is nobody else on KZbin talking about the scapular protraction when in back lever. As soon as I adopted that I was holding a one leg back lever for a solid 15 secs when before I was barely reaching a full second.

[@RNWard1954]

Thanks mate. I didn't know this was an actual move/exercise. I thought I'd invented it and often wonder if people at gym think I'm a weirdo !! I find it VERY easy and don't feel much strain on my abbs, I just flex them to exercise them while I'm at it. My question Daniel is....how long should I hold it for to get maximum benefit ? It gets boring after 30 secs but if it's going to help my back ? I'll do if for as long as you recommend. I'm 62 and started gym 4 years ago but mainly just listen to my body and make up my own routines.

[@JakubKowalski93]

Excellent tutorial. I think that you should look forward or almost forward while holding back lever but I may be wrong.

[@johnderalexanderbdlcrew2689]

Muy bueno tutorial para Back lever

[@TheMyMilek]

My biceps are on fire!

[@evazenon8299]

Exactly what I wanted to know! Great work!

[@nanghanoixd]

the best of tutorial for back lever

[@CrocoduckRex]

My guess would be biceps, brachialis, serratus anterior, anterior deltoid, pectoralis major (and pectoralis minor too, if you strongly depress the scapula), and whatever muscles that hold your back straight.

[@slikric83]

ace tutorial Dan! Very professional!!

[@thorstenkoch194]

I just wondered during hanging (which is not the best of ideas) which orientation of the hands is right. You have palms down, many people have palms up, especially the ones doing it on a bar. I am doing it palms up intuitively, but am open. Pros and cons?

[@TheOnlyBehsat]

Excellent explanation thank you.

[@rafaelmateria2415]

Advanced tuck open is actually easier than advanced tuck, I believe. Just as straddle is easier than full. Right? Great video!!

[@jachuu4821]

thank you, will try tomorrow

[@dadiyacine5681]

Best back lever video thank uuuuuuuuu so much

[@colemartinez6155]

How should I incorporate this into my workout during the week? should I do it in an off day? after a workout? Before a workout? And if so, which muscle group?

[@josephmontoya7997]

Thank you for this tutorial. It was very helpful!

[@yohandsome]

For the German Hang Holds at 1:30 you recommend scapular retraction, but for the static hold progressions you advise scapular protraction. Is this correct?

[@ZebbeCali]

Stupendous. Many thanks!

[@lifecalisthenics5459]

Hey Daniel, great vid man 2 questions tho: - why do we retract in a german hang? -how long did it take u to get the BL? Thanks

[@claudiatavaresdeliragondin7730]

thank you so much for your really good explanations!!

[@BarRookie]

Great tutorial, great video, thanks for the superb content !

[@michael88c]

tutorial- Tuck, Advanced Tuck, Straddle and Full Back Lever :),, nice video Dan

[@adairbourja4305]

perfect just what I needed more vids please :)

[@PavleDjurdjevic]

Great tutorial. Great info, thanks for the video.

[@geraldcollison9568]

Hi! great tutorial but I have a question. Why on the German Hang Holds at the beginning do you say to focus on scapula retraction, but later in the video you say that protraction is what will make the hold easier, and to not do retraction? Please clarify, thanks!

[@CrocoduckRex]

Your chest will of course tend to descend below the scapulae (if that is what you mean), unless you protract your scapulae to prevent that. Why does proper back lever include scapular protraction? Not sure, perhaps that is stipulated in the gymnastics code. I think that would make more sense if you consider back lever not an end goal, but instead merely a step towards ring planche and ring maltese (both of which require strong scapular protraction).

[@gnomoteck]

Hi ! If we don't have rings, do we have to do the back lever on the high bar in supination or pronation? When you do it with the rings, you start with pronation and you go in supination. Thank you !

[@andreduarte1011]

Front leveer tutorial !!

[@99chriseeg]

great tutorial! just one question, do you hold your breath while holding a back lever or do you focus on breathing while holding a back lever?

[@RiCkStAr911]

Is it okay to do it on a bar instead of rings, or is it too hard on the shoulders due to it fixing your arms in place? Thanks, awesome video, best tutorial out there :)

[@iLLUMiNATi32492]

How would you recommend incorporating this into back work in its totality? Should I do lever work one day of the week, and pull patterns another? Or just focus purely on the back lever?

[@jimmy747474]

Why do you need to have a retracted scapula position in german hang, when your scapula is protracted during the back lever itself?

[@bobtroti5581]

Because its a "hang" so you need to relax plus doing this will in crease flexibility in the german hang

[@FarP321]

very nice tutorial

[@xxxkrzysiek20]

nice tutorial, Thank you

[@lewiswalterscalisthenics2275]

amazing video

[@agostinocarratu6770]

Can I adopt the set reps scheme for front lever training? Instead of lift should I use lats pulldowns on bar?

[@CurtyBull]

Thank you so much!

[@Sportler1995]

Hey Daniel :) this helped me a lot But still I have some questions. How often should I chance the exercise between the backlever hold and the backlever lifts in order to get the backlever ? What kind of exercise did you prefer in your training, static hold or lifts ? It would be really nice if you could answer. I know you're very busy. But anyway thanks a lot! You motivate so many people around the world! Greetings from Germany :)

[@Littlebeastmtraining]

0:04 Illuminati !

[@SpectrumViibes]

Hey Daniel, When engaging the glutes and abdominals during the back lever, I tend to get a slight arch in my lower back. I'm unsure as to whether the goal here is to maintain a body structure like that of a hollow body hold, or to have that very slight arch Please give me some feed back Yours truly, A dedicated fan x

[@supertedholty1053]

For the holds do you count one rep as spinning over holding for 8-12s spinning back over, feet touch floor to reset? Or do you keep constant contact with handles throughout? Great channel btw!

[@abdelrahmanabuelnaga8178]

what are the differences between front and back levers from the aspect of muscles engaged?

[@KrzysztofPaluszek]

Great tutorial! I am not into my full back lever yet (after 12 months of training... - 189 cm height can be challenging with levers) however I've noticed that including tucked back lever lifts significantly improves solidness of each progression and fastens learning curve. By the way - have you tried back lever with false grip?

[@f4phantom2500]

great back lever tutorial man! planche tutorial someday?

[@ugginuggi]

Are those gymnasticrings good for the balance in my lower back?? i´ve had a little problem with the balance and "come-up" with the legs or hold them in that way... My body wont let my legs raise into a straight line with my body... (Sorry for english, isnt my motherlanguage..^^ hope you had fun with my speaking^^) or is it all about: "do it everyday so it comes^^"?

[@PrimeMatt]

Excellent!

[@pkminime]

Perfect video my friend

[@Mike-DD214]

Is there an alternative to the back lever for someone with a bad dislocating shoulder? Until I get surgery, this would be impossible for me right now. TKS!I

[@RomanKondrachov]

Hey man! Are you able to go from a korean dip into a back lever? If so, do you have any tips on that? Awesome content by the way!

[@denisvasilev6921]

Yes you can

[@elioinerte]

You're awesome. Cheers

[@johnburnham6239]

Wait, so for a workout, are you supposed to do the holds, THEN the lifts? or interspersed?

[@sotirisch.5492]

John Burnham First you do the holds for 3-5 sets. After you are done with these sets you move on to the lifts and do 3 sets

[@remisuszwalak1777]

Hi Daniel first of all thanks for a lot of things you taught me. Now im researching in antagonist exercises. which one would you think work best w/ back lever ? thanks Rémi

[@FitnessFAQs]

planche work

[@coindrop]

Hey Chris, I love your videos but I have a question for this one. I have been trying to progress with the back lever for some time now but I feel stuck at the advanced tuck lever. In your Front lever tutorial you give some great "progression exercises" that are not static exercises. Do you have any non static progression exercises for the backlever or should skinning the cat be sufficient for this?

[@Sportler1995]

how much rest do you suggest between each set of hold and of lift and how much rest do you think would be good between each hold in a set? would be very usefull to know :)

[@CrashJackExtreme]

perfect tutorial :) thx

[@michael88c]

you can use low bar when you can touch the ground with your feet. it could to destroy your fear.

[@tyreffying6366]

You mentioned at the beginning the back lever was fundamental for more advanced positions. What are the more advanced ones?

[@ivanbandinihdz9073]

Planche or maltese

[@Snooploops97]

Great video! But what muscles exactly does this exercise work?

[@AlexBrenyt]

I will try

[@oOMinesOo]

Very nice video it helped me too much¡¡¡ i've been training in calisthenics like 10 monts but i still can't do the back lever correctly and i can berely do the straddle front lever for 3 seconds :( i don't know if i'm blocked or i don't programme good my workouts :( can u give me some advice? thx, respect.

[@Barjozz]

Hey Daniel, thanks for your videos ! I used to hold skin the cats and advanced back lever with scapula RETRACTED. I really regret it now because my sternoclavicular joint is slightly unstable and makes "pop" sounds, even though I never had any pain. Do you think the ligament can heal over time or will it stay unstable ? Should I avoid pull-ups, dips and other stuff ? Thank you so much, I'm quite concerned about this !

[@meliodas9309]

What I didn't understand is when I should implement the training for back lever. For example, should the back lever training be a part of my back day workout (and if so do it in the beginning or the end of the set) or should I fit it in another day? Thanks in advance!!

[@julianhofler2150]

i like doing some skill training (handstand, lever or whatever your currently working on) for a few minutes/sets between my warm up and my regular workout that i do 3 times a week

[@altuber99_athlete]

Hey, I suggest doing it after your warmup and before tour workout (push, pull, legs, back, arm...). Before WO because you are "fresh" (not tired). As for frequency, look in the video and then combine it with your current routine.

[@meliodas9309]

Alejandro Nava I'll do it this way , seems nice! Thanks.

[@altuber99_athlete]

Alkis Drouk That's what I've been doing. First skill work and then strength.

[@zeyulee9145]

Hi Daniel, I'm current at the half back lever stage on the rings, but I keep getting lopsided towards my master arm. I tried relaxing my master arm and pushing harder with my left arm, but it doesn't seem to work. what can I do?

[@Snooploops97]

can you also make a one arm pullup and planche tutorial/progression video? thanks