Usually the first lever people get, and the one that asks most of the biceps long head and the shoulder in extension. Rushing here is paid for with elbows.
Full Back Lever
Hold the body horizontal under the bar, facing the floor, with straight arms.
Bottom to top. Meet the criterion for one rung before touching the next.
Scapula pulls are a scapular activation and strengthening drill done hanging from the bar. Instead of bending the elbows, you only raise and lower the scapulae with arms fully straight. Essential for shoulder health and efficient vertical pulling.
Skin the cat is a mobility-and-strength move on rings/bar where you rotate fully, passing the feet under and through the arms into an inverted German hang, then return. Fundamental for shoulder health and scapular mobility.
The tuck back lever is the first static back-lever progression. You hang from bar/rings chest facing down, body horizontal, arms extended, knees tucked. The direct complement to the front lever, loading muscles in the opposite pattern.
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.
Take the test, look at your score, and have your first generated routine in under half an hour.
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