Pull
Pull
Full Back Lever
Elite
Level 92/100
The full back lever is the complete back-lever progression: body fully extended and horizontal, chest facing down. An advanced gymnastics element requiring extraordinary biceps, chest, and lower-back strength.
LevelElite
Sets3-4 × 5-15 sec hold
Rest3 min
EquipmentPull-up bar, Rings
Execution
From a German hang (shoulders in full internal rotation), gradually extend the legs and hips until the body is fully straight and horizontal. Arms fully extended. Glutes and legs tensed. Hold for the target time, then return to the German hang with control before coming down.
Extreme biceps demand
Full back lever places the biceps tendon under extreme stretch load. Biceps injuries are relatively common when athletes rush to full. Progress very gradually: tuck → straddle → full.
Shoulder mobility
Without adequate internal-rotation mobility, a safe back lever is impossible. Work mobility with skin the cat before attempting full.
Goal
3×5-10 seconds of clean full back lever.
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