3D model, camera rotation and male or female body are in Pro.
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Back lever
The body in one horizontal line under the bar, face toward the floor, straight arms behind the back. Needs mobile, strong shoulders and tight glutes.
- Level
- Elite
- Equipment
- Pull-up bar
- Measure
- hold time
- Tempo
- isometric
shoulderschestbackcoreglutes
Technique
- Enter the German hang, tuck, lift the back to horizontal, only then straighten the legs.
- Glutes and abs tight, body like a plank, arms straight.
- Eyes on the floor, head neutral, shallow breathing.
Common mistakes
- Hips arching: go back to the tuck.
- Elbows bending as the legs straighten.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
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