Pull · Calisthenics
Full Back Lever - The complete guide
The full back lever is the goal of the back lever progression - the body held fully straight and horizontal, back to the floor, supported only by straight arms and shoulder strength.
How to perform it
- 1Start from the straddle back lever or an inverted hang
- 2Fully extend your legs and bring them together
- 3Keep your whole body in one straight line from hands to toes
- 4Actively engage your shoulder blades to prevent the shoulders from caving in
- 5Hold the position without the hips or legs sagging
Common mistakes
⚠️ Attempting the full version without a solid straddle foundation
⚠️ Letting the back sway instead of holding one clean straight line
⚠️ Losing straight arms from fatigue late in the hold
Progression - the path to mastering it
1. Straddle back lever 15+ seconds
2. Half-straddle back lever
3. Full back lever 3-5 seconds
4. Full back lever 10+ seconds
5. Back lever pull-up or rotation into front lever
FAQ
How long does it take to go from straddle to full?
Typically an extra 2-4 months of training, depending on how solid your straddle is and how much leg strength you already have.
Do I need a full front lever before a full back lever?
No, most people actually find the back lever slightly easier than the front lever because of the shoulder position - but both require solid shoulder mobility.
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