How To Back Lever - 5 Easy Steps

[@QuangNguyen-vl1sf]

In case you’re at the gym: REQUIREMENTS - Bar Hang ... 20 seconds - Knees to bar raises ... 15 reps - Pull ups ... 10 reps - Hanging L-Sit ... 10 seconds PROGRESSIONS 1. Skin the Cat 2. Tucker Back Lever Hold 3. Upside Down Back Lever Hold 4. Single Leg Back Lever Negatives 5. Doubled Legged Back Lever Negatives Good luck!

[@Davethebarbaar]

So we need to do these requirements for 3 sets or just 1 set each? I'm afraid of breaking both my shoulders

[@kevinsaysyuh]

@@Davethebarbaar You arent going to break them if you have good shoulder foundations, as soon as you feel you are turning too much you can just quit it.

[@r1d246]

@@kevinsaysyuh That's the point, we don't know if we are ready to do this or not, I feel I might break my shoulders. I'm just recovering from a shoulder injury and I don't want to push it

[@deveancabrera7603]

@@r1d246 I feel you, I was scared to do this actually but when i tried skin the cat I was able to do it

[@sulejmani.]

@@r1d246 i had a big fear of doing skin the cat but what i did was do it on rings very close to the ground so once i was basically facing the floor my toes touched the ground then i realized it's perfectly safe and tbh it actually feels really good on the body. i stopped being scared now i can do skin the cat on the bar. but if ur scared of shoulder injury do it like i did hang ur rings close to the ground and if it starts to hurt which i doubt then release pressure by simply standing up

[@pablete174]

I don't even know you Chris and I owe you so much already ! Got my first muscle up today, got my handstand from l-sit and my handstand push-ups a couple months ago. All thanks to you Chris and Thenx! the videos and the material are sheer gold keep them coming!

[@OFFICIALTHENXSTUDIOS]

hell yeah! keep it up

[@omnistellar5647]

Picked up L-Sit to Handstand and freestanding handstand pushups recently thanks to all your advice(Can only do a few reps of each but I'm still super stoked) so on top of improving those, I plan to start incoporating these progressions into my training and build into the back lever next! Thanks so much Chris.

[@chaosringen]

The moment the music kicks in your final move for the perfect form of back lever 11:19 is so dope. Awesome skill with awesome music!

[@duston1649]

The beat drop on 11:28 tho

[@wfau9076]

Why do I feel shredded by sitting down on a couch watching Chris... that positive aura rocks!

[@curtismilligan317]

Gotta save this for when I can actually hang onto the bar for more than three seconds.

[@Omar_Gonz]

Curtis Milligan bruh same!!!

[@Eshadow015]

Read my mind

[@jayyang340]

Lol

[@untitled_paintings]

My problem are the pull-ups but for grip strength the thing that helped me the most is to engage your scapulae while hanging instead of just dead hanging, I feel like that removes some of the weight from your hands and shifts it to your back so maybe try that

[@ratrakone3761]

@@untitled_paintings it's called active hang and you want to be in that one always as you are doing pull ups. u can rest in dead hang between reps if u wanna force more reps tho

[@monkeyl3833]

I was always scared of back lever because i feel like I might dislocate my shoulder even though I had the strength to do it. But I sucked my fear up and did skin the cat and I could do it. Thx thenx

[@russelrealeza7142]

+ I Squints how was it bro, I was wondering to do my first skin the cat this afternoon. I have that shoulder strength but like you I was afraid with my shoulder. I can do advanced tuck front lever, and tuck planche but cant back lever bro haha hope I would get it one day.

[@monkeyl3833]

@@russelrealeza7142 it was good I just keep practicing just on the decent like he said in the video you need to be controlled or else you'll swing forward. But now it's getting a lot easier especially since I am I'm the c and w intermediate of the thenx app. Also don't be scared of the flip because that's also what held me back.

[@russelrealeza7142]

@@monkeyl3833 Yes man I was just scared of my shoulders thats why I cant back lever but can do front lever progressions and tuck planche, seems weird haha

[@vegetable3665]

@@russelrealeza7142 well then your problem is mobility, you lose all strength after a certain point and that's what holds you back

[@BlizzardWind99]

Same, I'm thinking I might fall because I couldn't hold strong enough but I did the skin the cat and I could not believe I could do that

[@pmbfit]

Ive tried practising this technique, my first time ever today. With Chris' tips, thank God I didn't break my neck. Now all of my body is sore lol. Craezyyy intense, love it man!!

[@OFFICIALTHENXSTUDIOS]

💪🏽💪🏽💪🏽

[@johnkatsaros2692]

I can almost make it, i can feel it so close i just have to consecrate. But for the first time today, i made my first skin the cat. Haha i was so excited

[@EragonShadeslayer]

@@johnkatsaros2692 How’s the progress been?

[@elijahkirkland2946]

I want to learn from the best that's why I'm here Chris

[@OFFICIALTHENXSTUDIOS]

honored!

[@ryconssj458]

Yo Chris wen is heria music dropping I'm hyped

[@elijahkirkland2946]

@@OFFICIALTHENXSTUDIOS no thank you man for everything

[@elijahkirkland2946]

@@corporateliquidator5357 what's up bro.. how is everything going?

[@cmb9493]

Yo, Chris, I went to the park around 6:45 this morning and skipped the progressions and went straight to the Back Lever negatives with 2 feet and held the Back Lever for about 3 to 4 seconds. I'm f**king proud of myself!!!!! 😀😀😀😁😁😂😂😮

[@xdtroyer2011]

Already can backlever but watched it anyways because I just love Thenx 😂

[@jeffersonjuniorflintzgalva8995]

Same dude! Actually, he showed the progressions I ended up doing

[@3secondse434]

Same

[@jethrobrosas1431]

Same btw im 14

[@maxime448]

@@jethrobrosas1431 Nobody cares about your age

[@Serkong]

@@maxime448 you mad?

[@muhammadabdillahrahman8864]

On our calisthenic comunity, one of our skill target to unlock is Back Lever... And then Thenx video shows about Back Lever! How is this possible?!! So awesome man💪

[@Exposetheluciferianagenda]

Your strength is off the charts brother.....thanks for the inspiration

[@yuousui4793]

the best part about thenx videos ..these monsters don't just talk. they do it, demonstrate and explain the variations as they perform it as though it was easy. seriously beast

[@thekingofpigs8566]

I ve seen so much Heria that I feel like Im gonna meet him outside like any other regular friend of mine. LOL

[@RobinVanPeer]

how does your phone don't fall out of your pocket ?

[@stevenl9210]

Robin Van Peer i’ve been wondering the same thing

[@teamfortresseditor2]

Robin Van Peer a pocket with a zipper

[@AlfredEiji]

Perfect form

[@makenzifabre8443]

Only hannibal things

[@khazianees5652]

Phone learned calesthenics too😂😂😂😂

[@PrimeGym01]

For some reason I got my first successful back lever ever after watching this video 😄. Guess I already had the strength, but this video motivated me to a whole other level. Thanks Chris!! 💪

[@Demise-Angel]

I've been watching your videos for almost a month and started the ThenX program 3 weeks ago and I gotta say they're the best... Your videos bring a lot of motivation! Keep up the good work Chris. 👍🏻

[@tomermirmovitch2537]

6:47 "And make sure you are breathing"

[@kichu2555]

TomerMir 😂😂😂

[@brightdusty]

Nah mate i'm dying

[@ErikDerElektriker]

Every time I’m trying to do for example an high tucked planche or an back lever I don’t wanna breathe because my muscles are so tense, that when I breathe the exercise is getting harder.

[@manishshukla2324]

🤣🤣🤣🤣

[@yj9203]

@@ErikDerElektriker you got to breathe, it's extremely important while working out

[@John-xd9no]

Chris inspired me so much ! When I saw his video doing weighted muscle ups i was like Jesus Christ that is so impossible..one year later of training I just got a PR weighted bar muscle up of 45lbs yesterday. Thanks so much Chris. You changed my life.

[@Mohammed-Al-Hosni45]

Breaking the move to small steps make it look easy and motivate us to do it .. thanks THENX TEAM for this incredible videos

[@mrfarooqkhan8454]

U are such a great person, u helped me learn every calisthenics exercise i know ❤. U are my motivation and guru😂

[@MetalDavidRulez]

Having never done callisthenics, I’m sat here like: ‘these can’t be real exercises’😂

[@OFFICIALTHENXSTUDIOS]

😅

[@Nick_Shepherd]

How can’t they be real exercises?

[@street-workoutnation2964]

Damn

[@vladimir.budzar]

Being now on the road this is the first time I'm able to watch the video as soon as it comes out since here it's released in the middle of the night. It's great to at least for once have a chance to win some of your gear! That would be just amazing!

[@forgottengod7833]

Great videos man keep them up they're really helping me out with everything going on with my life right now and I find peace in doing the exercises you've shown me so far

[@hiphopinfukuoka]

Morning Chris and to the entire THENX team from Fukuoka, Japan! Chris, I just gottat tell you thanks for this video. You explained an important move that is so valuable and has so many other important benefits for the body. One last thing, why not consider doing a workshop here in Japan? Calisthenics and freestyle athletes here are now well organized in a groups called Street Workout JAPAN. People through out the country would come to see you for sure. If you should come, my recommendation is that you hold your event at Kamui park in Osaka because he has the space and the bars you'd need for doing a workshop. Just an idea. Peace and One Love Tim!!! Fukuoka Barstarzz

[@xibatadeanjo3308]

Yeaaaah baby! I was waiting for this for months hahaha Could you add a guide on thenx app too? 💪🏼

[@Idlaff]

This couldn't come at a better time Just learning to front lever Awesome guys Keep it up

[@Shade2714]

Hey Chris, gotta say... love your work man, you're awesome. I have a question for you about nutrition: What is your daily protein intake? I usually take around 1g of protein per lbs. I searched through all of your nutrition videos, but didn't find your daily intake in any of them. Would be great if you could answer. Keep up the good work man.

Thanks a lot for this quality content that you guys upload! I am using the app for doing daily workouts. It’s been two months and can feel and see the difference with my body! Can you also make a video just showing all the exercises that can be done on and/or with dip bars? Thanks again!

[@gabriellejosef-marie2980]

I like how you break it down, Chris! You make the progressions really easy to follow and master! 👍🔥🔥

[@francismajor3530]

This guy is correct. I can already do these progressions and tried and succeeded with the back lever. My lats were nicely sore the next day.

[@joelzavala1044]

Good! Back and front level are on my top list of calisthenics excercises i want to do!!

[@yeshua4123]

Thank you Chris and everyone at Thenx you guys are always coming up with the best safest progressions! Much love

[@CrustinDoesIt]

A skill I’ve neglected far too long. Thanks for the video!

[@radicalratretro]

Best tutorial so far. There are some with resistance band, but this is so much better and you can do it anywhere

[@durrantmiller8810]

Awesome!!!! Once I master pull ups I’m gonna try this! I just started working out with a friend and it helps a lot!

[@marvinhuang9859]

Seriously can't wait till the music is online, they are so amazing

[@OFFICIALTHENXSTUDIOS]

thanks! it'll be out soon

[@IkhsanAnggaKusuma]

Good video 😊

[@kyshaxgt8632]

Wkwk

[@sebbmlbb666]

ada bang ikhsan

[@renaldisaputra8409]

wedeh

[@ChrisFranklin.2260]

Proper shoulder positioning in a lot of different exercises. And also the why behind. I think that is the thing I would like to see the most right now. That's what I am the most confused about. Mad love, thanks Chris.

[@shayanxox4163]

cooooooooooooooooool the best training on back lever i guess on youtube

[@fikretefediri7399]

Bro i am glad i found out about calisthenics. Thanks to that this summer i improved my body condition with rocket high speed. Thanks a lot for being the guide for my journey and inspiring all of us man you are a gem.

[@monderzorgani8897]

Chris please you have the most shredded serratus anterior I have ever seen I am just amazed in all your videos I couldn't move my eyes away from them I was searching on KZbin about serratus anterior but no one has them like you do please can you made a video about serratus anterior workout only and how did you gain them because I wanna have them just like you do so can you please answer my request

[@yaazarai]

This got recommended to me again after 2.5 years. I can do 1 finger backlevers now (got a short of it on my channel). Thank you Chris & Thenx!!

[@yamir748]

Damn bro! can't imagine what I will be able to do with time and practice. Love calisthenics and love your videos!!

[@OFFICIALTHENXSTUDIOS]

🙏🏼🙏🏼🙏🏼 thanks for the support let us send u some gear! 🎉 screen shot this comment and send it to [e-mail] along with ur mailing address congratulations🤙🏽🔥

[@Chachaboossssss]

@@OFFICIALTHENXSTUDIOS wow man you are great😊❤.

[@Fitness_Odyssey]

It’s intersting that you uploaded this today because a few hours ago i did my first back lever with perfect form and hold it for a good amount of time. It was the first time i tried it and i did it, without any progressions before lol. It is probably because i trained my handstand and full planche a lot, which requires straight body, so i got a strong enough to do it. I think my biggest struggle was to get in that tuck position because i had to push with my legs over the bar. To be honest i was kinda amazed to see that i can do it because i cant do a front lever at all and i can barely hold a perfect L sit for 5 seconds... so yeah, hopefully im going to get better

[@OFFICIALTHENXSTUDIOS]

don't give up!

[@TilsonMedia]

Love your vids bro you are a huge inspiration!!! Im beginning calisthenics and loving it!

[@fitnessmotivation3059]

Tilson Media nice dude

[@OFFICIALTHENXSTUDIOS]

awesome!!

[@yo-hanlee1872]

man been waiting for this for 2 years. ill start this after i get my front lever. U the man Chris!!!

[@mrimbusyt]

I have question, im new in this so this is my workout plan for hands biceps: 3x10 chin ups, 1x10 pull ups, 4x10 dumbell, 1x10 hammer dumbell Triceps: 4x10 push ups with weight, 1x10 wide push ups, 4x10 dips with weight 1x 10 triceps extensions. Is this to much? 😀

[@baijeedchowdhury2004]

Yes.

[@teamfortresseditor2]

DIYs why do you have exercises of just 1 set tho?

[@baijeedchowdhury2004]

This is too much for 1 set way too much especially for a beginner

[@bartvanderzel4012]

If you're new to working out this will be close to impossible if you're not strong already

[@alexv5581]

Is this work out your idea of a beginner workout? If you do 1 round you should be fine. Remember it's quality over quantity.

[@reynold_tv]

Very helpful tips champ! I have just started training to do back levers this week, and your tips have really helped. Now it's time to do some homework!

[@gujindersekhon3983]

I FORGOT TO BREATHE.RIP⚰️

[@OFFICIALTHENXSTUDIOS]

😳

[@Massi94211]

Aye Chris... I'm 22 years old and was never attracted to fitness until I lost a lot of weight due to digestive issues and so I decided to gain more mass... started with some apps for fitness but they weren't really fun but THNX 2 God I discovered your channel and everything you do motivates me so much! 2 weeks in and I can do 25 clean pull ups :) The effectiveness of calisthenics is impressive and it helps me a lot! So thank you for that man! Anyway I was wondering if you could maybe dedicate a video to appropriate breathing, as dumb as this may sound lol but i think I don't always get it right ^^ much love from Germany!

[@OFFICIALTHENXSTUDIOS]

will do 🙏🏼

[@andreaspanayiotou7779]

Wait bro i didnt het it all in 2 weeks u got from zero to 25 clean pull ups? Yoo man u are beast

[@Massi94211]

@@andreaspanayiotou7779 i was able to do like 10 from the beginning :) i don't weigh a lot haha 52 kg on 167 cm lol

[@pmj9925]

The best work, THENX! ❤

[@srenjrgensen1468]

Hi Chris! First of all I want you to know, that I am extremely grateful and happy for ALL of your videos, training perspectives and great information about nutrition etc. Nothing is random and I want to start off by saying "thank you" for that. Just starting calisthenics, I was wondering, if you could make a video about "the pros and cons" and your thoughts, when it comes to full body workouts VS split workouts? Again: Thank you for this great channel and I hope, that you keep producing amazing motivation and insight. Respect from Denmark!

[@fboone1788]

Please make a video on how yo strengthen your core! Mines so weak! Thanks in advance

[@BetaBuxDelux]

F Boone I have the same issue.

[@OFFICIALTHENXSTUDIOS]

will do

[@danielevianini4522]

They have a lot of good vids for core strengthening...I suggest doing some cardio core circuit like “7 minutes of hell” that is one old Chris video And then a lot, a lot of hollow body hold , Superman hold and dragon flags 💪🏻

[@nahueldeciancio4572]

Do supine hollow body press with weight and full leg raises on bar! Five sets, 8 reps each one

[@cheeksweeper9678]

My arms are decent but my abs don’t show a much as I want them to

[@Richard-rz4ug]

Chris your info are so clear concise and on point.....

[@OFFICIALTHENXSTUDIOS]

thank u

[@rinnx1238]

I can hold a back lever for like 10 secs but when i drop , my head feels like its about ti explode

[@mariopsota5806]

are you breathing properly?

[@steven.0532]

i have the Same Problem.. same goes for a Handstand

[@amanazag797]

I Dont know how to do IT correct.

[@jeffbartlett7251]

Stronger grip so you don't drop on your head. Sorry, I couldn't resist ;)

[@apollo5261]

@panos karakoulakis pretty sure you have no idea what he is talking about. It is just a natural phenomenon. Has nothing ti do with training or rest. You can become more comfortable with the feeling, but you are gonna feel it, no matter how good you are at the back lever. From my experience at least.

[@Laaiis100]

chris makes every step look so easy! great video as always

[@Pawerfool]

Putting into work💪Thanks chris

[@jaywbus]

so many movements! 1/2 through intermediate level on thenx app. Loving it man! You tell me what to do and get er done.

[@dudeamv]

Love your videos !!!❤️❤️

[@WY_Circus_Freak]

step 3 is basically the Planche trick in Trapeze... I'm seeing more and more overlap from my trapeze troupe to popular Calisthenics exercises... would love to see the ThenX group do some stuff on the swinging bars/catch trap.

[@xicodelc]

Para mi es fácil sacar back lever cuando me lo propongo, veo que con estos tips me será aún más fácil :)

[@manuelacosta8617]

Thanks Chris, I would introduced maybe the back lever tuck into the progressions you showed. Very handy, thank, thanks and thanks again. I've just got operated from my elbow and now, after recovery I finally will be able to train to my full potential.

[@lamtungg5341]

One arm back lv, please?

[@lukasstranger6013]

Mr Lâm159 he can’t do it, go to Osvaldo

[@PietroSalles]

Well, I can't do, but I guess it's like the one arm pull up. You can use a resistance band in one hand, or use less fingers to progress your strenght.

[@KraatosPain]

I thought you were kidding at the beginning

[@exarko2843]

@@lukasstranger6013 🤡

[@AntonioHernandez-qc6vr]

It is definitely a great exercise with very good techniques and a bit difficult to do, I have always had difficulty with this exercise, but with a lot of practice and with these good advice, it can certainly be done very well, from now on it will be one of my new routines to practice! thanks brother!

[@Ricky94pr]

This is amazing I gotta lose like 30 pounds before I try this but I got a weak core so I got a lot of work to do gotta be consistent on stuff if i ever want results Saludos Chris 🇵🇷💪💪💪💪

[@lordofstuff_]

Good luck man, im on the grind of losing some weight for calisthenics aswell haha, stay strong brother✊🏼

[@Ricky94pr]

Let’s do it They say genetic is the hardest part of getting fit cuz you can’t beat it but I’m trying I’m trying. Lol

[@rinnx1238]

If u dont have abs showing but when u flex it its very hard then its not that ur core is not strong its that u need to lose some fat , do some cardio

[@fluckster69]

I can’t believe the amount of fantastic information in this video! Bravo Sir and thanks!

[@ratrakone3761]

tight tight tight

[@Between_thelines_____270]

This content is excellen, so clear. You're a great teacher.

[@noobitodrog7906]

Where is new update of Heria Pro?

[@noobitodrog7906]

The ZeroX but today is september 3rd. Where is update?

[@philipli2630]

Well, I guess maybe this coming Thursday when he posts new video for his channel

[@prodjni311]

I thought I was the only one!

[@andrewlofland6508]

I need this app so bad!

[@sebastiansaw355]

Great video! Ive been looking to start back lever this week. Great timing!

[@martinleung4111]

Smash that like button though

[@Carlitos1521]

I remember when I first started training for this, it looked sooo painful and so I was scared of popping out my shoulders. I'm still on the tucked progression but I'm slowly working on getting to the full back lever. It's just been on my back burner while I've been focusing on muscle ups and handstands.

[@EragonShadeslayer]

Are you a beast by now

[@bambamlee378]

Oh man I was quick. Notification Gang!!!

[@dragosbertia8193]

To the point and useful stuff,thanks,Chris, will definitely include in my training

[@jolong4049]

Hey Chris when is the new Heria Pro app update coming

[@Namelesss01]

Five ‘Easy’ steps. Bro this is super human strength. Awesome thanks💯

[@luckas1]

Loved the video. Liked ! ❤❤👊👊 well done man 👌👌

[@Eshadow015]

Very detailed. Thanks for explaining prior skills needed for more advanced skills. Great video as always.

[@AllInone-wb5vj]

Plz brother make video to loose belly fat killer exercise high intensity work out who want this video plz raise your hand

[@OFFICIALTHENXSTUDIOS]

lol will do

[@damnman5113]

(raises hand)

[@jjjtalon]

you dont lose belly fat by working out, you lose belly fat by being in a caloric deficit, sure working out helps but the most important is what you do in the kitchen

[@jazzbands5608]

1st 5 skin the cats done. Never had the confidence to do one before watching the video. On to the next progression 🙏 Chris

[@sourabhsingh4499]

I skipped all the progression and started from advanced one leg back lever presses ... Training basics gave me the strength😎😌

[@SorrowPolaris]

Today after 2 months i finally have the backlever! Ty so much chris amazing work as always

[@EJ-xj7ei]

😶😶 okay these people ain't human. They just can't be human

[@OFFICIALTHENXSTUDIOS]

😉

[@sigmaedit8590]

I must say u r a inspiration for many like me. Best fitness channel.

[@shlok522]

Hey whats the background music ???

[@OFFICIALTHENXSTUDIOS]

I make the music. it'll be available for download soon

[@shlok522]

OFFICIALTHENX alright ..and thanks for the video i've waited long time for this 😙

[@officialjovistanner442]

First one Similar to Megaman x5 the bat scene

[@outlaw8379]

I can already do the back lever, im just here for the quality content :)

[@ionmuntean2137]

Hi, I'm from Romania and I'm watching you with pleasure, continue like this. hi from Romania ! bye 💪💪

[@m10ozil71]

I started lifting weight 11 months ago. I was 6’1 ft and 138 lbs. Now Im 6’1 ft and 163 lbs. Today I started calisthenics and I created my own full body program(I’ll do this 3 times a week): 12x3 regular push ups 10x3 decline push ups 6x3 dips 3x3 pull up 4x3 negative pull up 3x3 chin up 7x3 australian pull up 12 x 3 back dips 25 sec x 3 handstand 10 x 3 jumping squads 10 x 3 lunges 10x3 calf And abs movements. (1.30 min rest between sets, 2.30 rest between exercises. Took my 2 hour) . How is my program? What should I change in my program?

[@jessicaburroughs5763]

This video is fantastic because Chris gets into teaching mode. I appreciate the tips and tricks. :)

[@farisaiman6851]

Just injured myself doing skin the cats

[@elvsolit]

You most likely did not have enough body stability and control in the neccesary muscles to perform without risk of injury. Strengthen your grip and scapulas and rhomboids. You gotta move into the excersies smart and not rush. Master the basics before skin the cat. Definetly just didnt progress at the right pace and went to skin the cat to early. You should be able to do a 1 push up super slow and time it for 1 min. 1min 1 push up. DO IT.

[@jaskaran9638]

seen many back lever tutorials but this was the best

[@joaogirardi2943]

What about back lever raises and back lever pull ups?

[@laszlobalazs6696]

the first useful back lever tutorial for me, thanks!

[@OFFICIALTHENXSTUDIOS]

👍🏽

[@gimmejimmy655]

First step-START

[@alexv5581]

Exactly, to many people say they will do something but they never do it.

[@voids2165]

your way of teaching is the best chris. ❤️❤️

[@jaimeandresrodriguezsuarez3665]

Quienes de habla hispana? 💪

[@alexzombiealex3147]

yo!!!!

[@zebaweona9024]

Yo :)

[@sandro666-04]

Almost got it. Practice-time: 2-times. Best tips! Thank u!

[@cain9216]

thank you chris now i got my face smacked on the floor