The back lever is one of the best known tension exercises in the world of Calisthenics and Street Workout. Although it could be classified as a basic / intermediate level exercise, it requires strong shoulders and core and stable to be able to carry out its execution correctly and safely. 

 **Must know** 

 - With this plan you will gain the necessary skills to execute it correctly. 

 - We will train the back lever 3 times a week. 

 - The approximate duration of the training is 50 minutes and we recommend that you use breaks between 1:30 and 2:30 If the routines are easy for you, use shorter breaks, but if you find that it is difficult for you or you are stagnating, resort to increasing the rest time, up to a maximum of 3 minutes between series and exercises. 

 **Requirements** 

 This program is recommended for beginners with some basic and intermediate athletes.

Backlever

In this preparatory level we are learning to get into a pike position on the bar, we gain flexibility and range of motion with the skin the cat and we strengthen with the rest of the exercises. If you notice that you lack strength in the push-up exercises and funds, use the extra routine to reinforce.

Basic mobility and preparation

In this level we move away from the bar on the pike a little until we can stay at an angle of 45º with respect to the ground. You can progress little by little until you get the right angle, record yourself to check it.

Assimilation of the movement on the bar

In this level we add the progression to one leg, already in a parallel position to the ground. I recommend doing this progression in negative, going down from pike with one leg. Record yourself and pay attention to check that the form is correct, Above all, avoid arching your back. In addition, we continue to strengthen with the rest of the exercises.

First progressions for back lever

At this level we have already begun to test the back lever itself, I recommend you again to lower it slowly from the pike, trying to stop it in the position parallel to the ground, if you do not succeed, continue strengthening with the routines until you are capable of it.

Back lever first attempts

In this level we focus on continuing to work our back lever until we are able to hold it for 5 seconds without problem. Also take the opportunity to correct your posture and avoid doing it in a “banana” or arched position. In the extra routine you will find exercises that will help you with these corrections.

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Backlever

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