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!

[@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?

[@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!

[@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

[@slv10k]

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

[@jahbless2530]

Why is this channel so underrated, content desearves more views

[@MostafaGBM]

This is the best Back Lever tutorial , much respect bro

[@FitnessFAQs]

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

[@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.

[@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!

[@petermarshall7882]

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

[@Activchiro]

those lil moments . "Ding" are awesome

[@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

[@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.

[@FitnessFAQs]

Too easy - cheers!

[@amneenja5720]

*pointing spiderman meme*

[@jrdtheace]

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

[@BARSCIENCE101]

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

[@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.

[@havoc2431]

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

[@user-kq9xm8bj5r]

Nice to see this old video of you.

[@KatieJGreenwood]

Thank you, great tips!

[@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.

[@zeroender]

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

[@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

[@zzaaaism]

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

[@joaolopes1211]

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

[@aidansan514]

Amazing will try this now 👌

[@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.

[@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.

[@jachuu4821]

thank you, will try tomorrow

[@ZacharyRHall]

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

[@salvaniabreu9001]

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

[@TheMyMilek]

My biceps are on fire!

[@MrCarlof]

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

[@nanghanoixd]

the best of tutorial for back lever

[@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

[@evazenon8299]

Exactly what I wanted to know! Great work!

[@TheOnlyBehsat]

Excellent explanation thank you.

[@andreduarte1011]

Front leveer tutorial !!

[@rafaelmateria2415]

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

[@josephmontoya7997]

Thank you for this tutorial. It was very helpful!

[@claudiatavaresdeliragondin7730]

thank you so much for your really good explanations!!

[@CurtyBull]

Thank you so much!

[@dadiyacine5681]

Best back lever video thank uuuuuuuuu so much

[@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/.

[@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

[@FarP321]

very nice tutorial

[@slikric83]

ace tutorial Dan! Very professional!!

[@xxxkrzysiek20]

nice tutorial, Thank you

[@adairbourja4305]

perfect just what I needed more vids please :)

[@lewiswalterscalisthenics2275]

amazing video

[@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.

[@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.

[@ZebbeCali]

Stupendous. Many thanks!

[@AlexBrenyt]

I will try

[@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.

[@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 :)

[@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

[@PavleDjurdjevic]

Great tutorial. Great info, thanks for the video.

[@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?

[@zeldris1246]

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

[@achille295]

Starting my calisthenics journey now lol, glad I found one of your old vids

[@cmk5724]

Look at the Arabian Prophet on KZbin.

[@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 :)

[@PrimeMatt]

Excellent!

[@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

[@CrashJackExtreme]

perfect tutorial :) thx

[@michael88c]

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

[@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

[@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?

[@f4phantom2500]

great back lever tutorial man! planche tutorial someday?

[@Hozade1]

FRONT LEVER TUTORIAL NEXT !!! :D

[@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?

[@elioinerte]

You're awesome. Cheers

[@Littlebeastmtraining]

0:04 Illuminati !

[@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!

[@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

[@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?

[@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).

[@pkminime]

Perfect video my friend

[@ideal9544]

so I finally got my back lever a few days ago, thanks to this tutorial! Thanks Daniel, though I wasn't able to do it with perfect form just yet (knees werent locked out). one thing though, when I did it, I had pains in my chest that wouldnt go for 2 days, what could be causing this?

[@ArgosFitness]

Excellent tutorial. Very helpful. Thanks!

[@TheBeckyMc]

Great, thanks

[@BayOrca]

Time to learn back lever

[@michael88c]

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

[@LightshDeee]

this is cool tutorial! tnx

[@jasoncalisthenics]

Veryy GOod tutorial :)

[@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?

[@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 !

[@agostinocarratu6770]

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

[@CHOLICIDAS]

Can make a Front Lever Tutorial plz? Thanks!!!

[@g30rGeTrypas]

awesome!

[@AikiNickAMV2]

Hi, Daniel. I was wondering if you could help me: every time I perform the back lever I get severe tendonitis in my left elbow. Could you possibly advise anything? Thanks for attention. Great tutorial, by the way! Keep them coming ;)

[@FitnessFAQs]

May not be able to do this movement if it is giving you trouble, unfortunately. No point working through pain or the condition will become chronic. Of course you should go seek advise from a health professional so they can diagnose you properly and advise you on a rehab program.

[@VictorComix]

Yeah he's right but I can tell u if your just about to start doing calisthenics and didn't do the back lever that often yet I had the same problem. like the first 2-3 weeks my elbow started to hurt after performing it. but it got less the stronger I got. maybe its just because your arm isn't used to such heavy pressure yet. don't worry it'll get / it can get better soon

[@Snooploops97]

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

[@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 :)

[@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!

[@abdelrahmanabuelnaga8178]

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

[@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