Unconventional Athletes Issue 11
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STEP <strong>Unconventional</strong><strong>Athletes</strong>.com 5 – FULL BACK LEVER ltd is an online publication/<br />
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keep you motivated and can add a lot to<br />
your strength and conditioning. Always<br />
aim for perfect form.<br />
» A simple and efficient training protocol<br />
for maintaining your statics<br />
is to train them roughly 3 times a<br />
week.<br />
» The duration of the holds should<br />
be 8-12 seconds and aim for about<br />
5 sets. Keep in mind that as soon<br />
you progress to more advanced<br />
progressions, you should take a<br />
step back from time to time and<br />
practice the first steps at max hold.<br />
» Back Lever Lifts<br />
Choose the progression you feel<br />
comfortable with and lower down to<br />
a back lever, hold it for 2-4 seconds<br />
and raise up to an inverted hang.<br />
Practice 3-4 reps for about 3-5 sets.<br />
FAULTS<br />
» Retracting the scapula<br />
» Holding a banana shape<br />
» Not breathing correctly
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