Unconventional Athletes Issue 11

www.unconventionalathletes.com
GETTING A
BRUTAL BACK LEVER
Antonis Arachovitis
nATionality: Greek
The back lever is a challenging and
impressive exercise. It’s one of the
lower level exercises performed on the
rings or the bar in gymnastics (A level),
but that doesn’t mean it’s easy.
Besides looking awesome, the back
lever has many benefits. It’s a wholebody
exercise with emphasis on the
back and core. It also requires some
strength and flexibility in the shoulders
and arms, and in a typically untrained
position. Variations of the back lever
are widely done in bodyweight and
calisthenics workouts. So, the aim of
this article is to lay out the progressions
that can help you master this exercise.
You can perform the back lever with
pronated or supinated grip, but the
last one will put a lot of stress on your
elbows and biceps if you are not well
trained.
WARM UP
» Shoulder Dislocations
Take a stick and put your hands shoulder
width, pass it above your head all the
way to the back. Perform 3 sets of 15-
20 reps. If it gets too easy, try adding
a light weight (2 - 5 kg) or bring your
hands closer together.
» German Hang (Skin the cat) + Hold
The purpose of this exercise is to build
flexibility in the shoulders as they come
to full extension. Grab the bar with a
pronated grip and raise your legs up
from a hanging position close to the
bar, now lower your body backwards
slowly until you reach a full shoulder
extension (arms behind the back).
Start slow and time by time add depth
to your stretch. After some time you
should be able to reverse the movement
coming back up to the starting position.
This dynamic movement is called skin
the cat, and while hanging in the full
extension it is called German hang. Try
to hold the German hang for 3 sets of
8-12 seconds.
Disclaimer:
UnconventionalAthletes.com ltd is a publication/magazine.
UnconventionalAthletes.com ltd is an online publication/
magazine and makes no representation, endorsement, portrayal,
warranty or guarantee with regards to safety or the
efficacy of the products or the techniques of training methods
that are spoken about, debated, or are conversed either
by writing or pictures/videos that represent the articles
or any advertisements present in this magazine. UnconventionalAthletes.com
ltd makes no warranty, guarantee
representation regarding the use of the techniques, equipment/products,
purchase of services that are in the United
Kingdom or elsewhere in the world. It is mandatory that
you discuss with a health care professional your physical
health before or if you decide to try the techniques/exercises
and equipment featured and discussed both literally and
visually in this magazine. UnconventionalAthletes.com ltd
takes no liability in your participation from the information
received in the magazine and thus any participation is considered
voluntary thus cannot hold responsible either UnconventionalAthletes.com
ltd or its partners, contributors
or anybody or products featured in this online publication
from any harm or injury that may result from participation.
KEY MOVEMENTS AND
BODY POSITION
• Scapula Protraction
• Squeeze glutes and
abdominals
• Hold a straight line with
neck, shoulders and hips
• Point your toes
• Lean forward
• Breathe
• Always have someone check
your form or have a camera
to self-correct