Hold a horizontal, face-down isometric position beneath an overhead support, primarily loading the muscles of the back.
How to do the Advanced Tuck Back Lever#
- Grasp a secure overhead support with an overhand grip and hang with your arms locked out.
- Bring your knees toward your chest into the advanced-tuck position and engage your lats and shoulders.
- Rotate your body forward and lower until your torso is approximately horizontal and facing down.
- Keep your arms straight and your core and glutes braced to maintain a rigid line from shoulders to knees.
- Breathe evenly and hold for the planned duration, then reverse the rotation and return to the hang to finish.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Chest (Pectoralis Major), Front delts (Anterior Deltoid), Glutes (Gluteus Maximus), Lower back (Erector Spinae)
Common mistakes#
- Bending the elbows instead of keeping the arms straight.
- Letting the shoulders collapse or round forward.
- Allowing the hips to drop or the lower back to arch.
- Holding your breath during the hold.
