Back Lever Hunt
Build the strength you need to nail the back lever.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A path toward the back lever, combining skill-specific holds, pulling work and heavy core training. Every round brings you closer to full control of this iconic skill.
The circuit (6 rounds)
1 min between rounds, minimal rest between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
How to do the back lever
The back lever means holding your body horizontal under the bar, face down, arms straight behind you. It is often the first static skill people achieve, before the front lever and the planche.
Execution
- Hang from the bar and pass your legs between your arms to reach the skin the cat position, upside down.
- Slowly lower the body behind you, arms straight.
- Stop when the body is horizontal, core and glutes tight.
- Hold the position, then come back up the same way.
Common mistakes
- Dropping too fast into a german hang without warming up: shoulders and biceps are heavily stretched.
- Bending the arms to compensate.
- Arching the back instead of bracing.
Progression
Skin the cat and german hang for mobility, tuck back lever, advanced tuck, straddle, then the full back lever. Always warm up the shoulders first, and increase the load gradually to protect the biceps.
Frequently asked questions
Back lever or front lever: which should you learn first?
The back lever, which is more accessible for most people. The front lever demands more pulling strength and core strength.
Is the back lever dangerous for the shoulders?
It puts a strong stretch on the shoulders and biceps. With a careful warm-up and a step-by-step progression, the risk stays low.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.
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