THE Back Lever Tutorial

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The back lever is one of the first strength holds you will learn on the rings. If you need advice on the prerequisites, form and the perfect progressions then this is the tutorial for you. There is even some advanced methods thrown in for good measure!
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DISCLAIMER:
The advice given in this tutorial is to be used at your own risk. The safety of the individual is the responsibility of the individuals themselves. Ring Fraternity accepts no responsibility for any injuries obtained by following the visual and/or written tutorial.

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Опубликовано:

12 май 2012

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Комментарии : 54

@RingFrat 11 лет назад

It depends on the person and their training schedule. For a beginner who is reasonably fit/strong, trains 3 days a week (broken up over the week) and eats and sleeps well it would take about 2 - 6 months.

@RingFrat 11 лет назад

Ensure you are perfectly straight (not arched) whilst in the inverted hang. Flex everything in your midsection and maintain this shape. As you lower, focus on maintaining this body shape at all costs. Also, focus on keeping the shoulders pressing down, and getting them as far in front of the rings as possible.Practice the hollow body position with the dish rocks and aim to replicate what you feel in the midsection during your one-legged back lever during the straddle.

@RingFrat 11 лет назад

For the rocks, you're rocking whilst maintaining the hold position. Give yourself momentum when in the dish or superman by raising your legs into the air and maintaining tension in the mid-section which will allow you to rock as a unit. It is important to 'feel' the whole body being contracted during the hold and to maintain that feeling throughout the rock. You must continually add momentum during the exercise to maintain motion which is where the challenge comes in.

@bogustew 10 лет назад

Grateful to have stumbled upon this resource. I also really appreciate the humor. Keeps things fun!

@KenTanThat 11 лет назад

Awesome tutorial and awesome form. Really different from the other tutorials. Thanks!

@TrapBarWith41.5cmSleeves 12 лет назад

Great tutorial, great progression. I've been kinda lost in knowing how to progress. Still somehow worked towards advanced tuck, but now it's even more clear how to progress ;). Thanx.

@shockslice7632 8 лет назад

Ok after all these years I'm nearly ready to ask out cindy!

@RingFrat 11 лет назад

Thank you Remigiijus. It has been added to our list; we're eager to hear what you guys want and will produce tutorials that have the greatest demand!

@luqi5 10 лет назад

should i have a hollow body while doing a back lever? basically how do i achieve a flat back and how do i prevent a arched back?

@ProfessorBones2012 10 лет назад

I love your tutorials.

@RingFrat 11 лет назад

We suggest training this skill 2 - 3 days broken up over a week. The back lever puts a lot of stress on the tendons in the arm and sufficient rest should be given, especially when first training this skill.

@RingFrat 11 лет назад

Whilst most strength skills on the rings benefit other strength skills, it is not directly applicable to the back lever. This is because effort is emphasised on different muscles in support than in back lever position. The best way to progress the back lever is from different variations of the back lever itself.

@asubnixus 10 лет назад

that's the purest back lever i have seen so far (done by enthusiast gymnasts)

@f4phantom2500 11 лет назад

awesome tutorial!

@elvinpurtov 8 лет назад

Cindy is almost mine.

@RingFrat 12 лет назад

Yes! It will be one of Lachlan's tutorials and he is in the process of mastering some of the advanced variations to the iron cross to make it a more comprehensive tutorial :)

@RingFrat 11 лет назад

Yes the back lever is a great exercise to grow the biceps since it stretches and also flexes them at the same time. Also, most other rings exercises further develop the biceps.

@mtzitraining 12 лет назад

Great tutorial, your site i also very good!

@MasterDrops92 11 лет назад

i LOVE your videos!

@jamesgabbitus2927 11 лет назад

Perfect, nonetheless. 10/10 tutorial. So awesome, helped me a lot!

@Chebby303 10 лет назад

Good stuff!

@CaptainKing48 11 лет назад

You guys are doing a pretty good job, you have to compete with Gymnasticbodies for the best demonstrators though. They got that shit on lock down.

@solochregn 11 лет назад

Awesome, thanks, i really appreciate your feedback! Will keep in mind to really flex and maintain a straight body shape on way down from inverted position. I do BL on bar, not rings, should be ok right? ill try out those dish rocks. thanks for the pointers, its very mcuh appreciated! all the best

@RingFrat 11 лет назад

THE Planche Tutorial is in developmental stages at the moment. At present, there are a lot of tutorials in the pipeline (such as the forward roll and mana) and the list keeps growing! To get updates please check out the tutorial page of our website. One of our aims is to be the most comprehensive and reliable source of information on 'how-to' bodyweight exercises.

@CircusKris 11 лет назад

Excellent tutorial! Just, what do you think for the weekly schedule for this skill ?

@pablom9223 11 лет назад

Thank you guys, really neat tutorial. But, where or how can I get some rings like those? I'd love to have some.

@patrikpape5768 9 лет назад

the hair is real :D nice vids/tutorials. started practicing handstand use ur advises

@remigijusklasd8583 11 лет назад

or you can create Planche tutorial a very help ?,great tutorial back lever :)

@justass1991 12 лет назад

can you guys make a front lever tutorial?

@paodey93 12 лет назад

Can you guys make an Iron Cross tutorial?

@southsideslondon 11 лет назад

Hi found this just now i just started using ur methods to lead on to back leaver with the superman and holding the dish i can gold them. When it comes to the rocks i can't do them i don't know if i just got to work more on first two moves or i can't get brain to body connection. Could you spare me some time to assist many thanks

@robertburtchell6824 11 лет назад

I am curious about shoulder position in the back lever. Some videos show a lot of protraction but your's seems to show more retraction in the shoulders. Which one is more correct in the long run?

@solochregn 11 лет назад

Nice tutorial! question though, how come my back arches when i go down in a straddle BL? form looks terrible, but in a one legged BL i completely straight :/

@Antranik01 11 лет назад

sweet.

@HasanIbra 8 лет назад

Is back lever bad for shoulders?

@keladian 11 лет назад

how long will it take to master this?/

@biggsam98765 10 лет назад

"and you'll be one step closer to asking cindy out on a date"

@TheGruwy10 11 лет назад

took me 1 month for good 5 sec hold (vid on channel)

@jimmy747474 10 лет назад

Which exercises did you build those shoulder muscles with? :O

@ShAd0w666 9 лет назад

Iron cross

@jimmy747474 9 лет назад

ShAd0w666 Thanks! ;) But I guess I should practice handstand pushups before working on the iron cross.

@ShAd0w666 9 лет назад

Gábor Zámborszky No problem. I don't know how handstand work incorporates into iron cross. A little bit probably but iron cross is on a totally different level than HSPU (in my opinion). I just saw this dude's 4 year iron cross journey and i bet he built those mountains while doing that

@ShAd0w666 9 лет назад

Here's the video watch?v=Sd1LjYgIm_4 i think it's the same dude

@jimmy747474 9 лет назад

ShAd0w666 Ow thank very much! Yep it's definately him. I just mentioned HSPUs, because I can only do 2-3 of them, so the iron cross is still an exercise to forget in the near future :P