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Lever · Advanced

Back lever

Horizontal body facing up — needs strong back and shoulder readiness.

About this skill

Start with skin the cat and tuck back lever. German hang prepares shoulder extensors.

Prerequisites

  • 15 s german hang
  • 5 dips
  • 10 s tuck back lever

Progression ladder

  • 1

    Skin the cat

    3×3–5 slow

    Controlled rotation.

    Focus: Shoulder mobility

  • 2

    German hang

    3×10–15 s

    Slow hold.

    Focus: Extensor prep

  • 3

    Tuck back lever

    3×10 s

    Knees tucked.

    Focus: Entry lever

  • 4

    Straddle back lever

    3×5–8 s

    Legs wide.

    Focus: Lever reduction

  • 5

    Full back lever

    3×3–5 s

    Full horizontal.

    Focus: Full skill

Training tips

Progress slowly — rushing increases shoulder irritation risk.