Back Lever Tuck

Body region

• Core
• Back
• Shoulders

Muscles

Main

• Deltoid
• Latissimus Dorsi
• Teres Major

Helps

• Pectoralis Major
• Rhomboids
• Biceps

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus
• Flexor Digitorum Superficialis

Equipment

• Gymnastic Rings

Technique

1. Hang from rings with arms straight, then pull your knees to your chest and lift the hips so your feet rise.
2. Lower your hips backward through the inverted hang until your body is horizontal and your chest faces the floor, hips level with the shoulders and knees tucked.
3. Hold with arms straight, shoulders pulled down and the body parallel to the floor.
4. Rotate back out under control to a hang.

Cues

• Keep the shoulders active and the arms straight.
• Build up with skin-the-cat and German hangs before holding.

Common mistakes

• Bending the elbows during the hold.
• Skipping the progressions, which can strain the biceps tendon and overstretch the front of the shoulders.
• Letting the hips drop below the shoulders.

Alternatives

• Front Lever Tuck
• Dead Hang