A Primer, Bodyweight Basics

LEVERS
The back lever is normally the first lever that people will achieve as your
shoulders can’t really go anywhere, meaning you don’t have to focus on
stabilizing as much when compared to the front lever or planche.
TUCK BACK LEVER
If you are confident with German hangs and the skin the cat position,
a tuck lever will be the next step to achieving your back lever.
To perform a tuck back lever, return to the skin the cat position
where you thread your feet through the bar, and hang there.
Bring your legs further back and hold longer to progress.
From the German hang position, raise your hips to shoulder level.
A rounded back is not the end of the world in this position.
Imagine squeezing the arms together behind you to generate
strength in this position. Keep your arms straight and lock your
elbows.
Flatten the back to put my workload on your core, this is a
great way of building strength in the abs and lower back to
keep the body straight throughout lever movements.
We are trying to make as much of a 90° angle between
the thighs and abs as possible. If you cannot maintain the
position, go back to the standard tuck and do the advanced
version for little bursts, then back to normal and repeat.
SINGLE LEG BACK LEVER
You may experience elbow pain if
you are not used to this position
or train it too frequently. Take
your time progressing through
the levers.
Moving more weight away from our centre, we move on to the single leg variation.
Keep one leg to your chest and extend the other, keeping your arms straight, elbows
locked and back as flat as you can.
Extend the leg out as far as you can! You'll get stronger over time. We do not want imbalances
so work both legs equally.
BODYWEIGHT 27