Master Your Back Lever

Bloom

Gymnastics, Strength & Conditioning

Coaches

Ian Lotter and Louise Lotter

Our comprehensive Back Lever Mastery program on TrainHeroic is the ultimate training resource for athletes seeking to conquer this challenging gymnastics skill. With a focus on progressive exercises and proper technique, you'll develop the strength, flexibility, and body control required to execute the back lever with precision and grace. Our expert coaches provide personalized coaching and detailed progressions, ensuring you progress safely and effectively. Whether you're a beginner or advanced athlete, this program will take your training to new heights, allowing you to showcase your mastery of the back lever and enhance your overall athleticism. Don't miss this opportunity to unlock your full potential and dominate this impressive movement. Join the Back Lever Mastery program today and embark on a transformative journey of strength and skill.

$15

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Strength Development

Our Back Lever Mastery program focuses on building the specific muscles and strength necessary to perform the back lever. You'll develop impressive upper body and core strength, enhancing your overall athletic performance.

Body Control and Awareness

The program emphasizes body control and proprioception, helping you become more aware of your body in space. This heightened body awareness translates to improved coordination and movement efficiency in various athletic endeavors.

Flexibility and Mobility

The back lever requires adequate shoulder and back flexibility. Through targeted stretching and mobility exercises, our program will help improve your range of motion, allowing you to execute the back lever with greater ease and fluidity.

Progression and Skill Mastery

Our program is designed with a progressive approach, starting from foundational exercises and gradually advancing to more challenging variations. This systematic progression ensures that you build the necessary strength and skill incrementally, maximizing your chances of success.

Impressive Gymnastics Skill

Mastering the back lever is a remarkable gymnastics achievement that demonstrates your strength, control, and dedication. By completing our program, you'll be able to showcase this impressive skill and earn the respect and admiration of your peers.

Features

Programming 4 days per week

strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bar // Rings // Elastic // Stick

Sample Week

Week 1 of 6-week program

Sunday

Back Lever for Beginners

Strength - Shoulder Flexion with Elastic band

3 x 15 @ 7

Superman

3 x 30 @ 7

Hollow Hold

3 x 30 @ 7

Gymnastics - weighted dislocates

3 x 15

Hanging Knee Raise

3 x 8 @ 8

Gymnastics - Inverted Hangs

3 x 30

Gymnastics - Skin the cat

3 x 5

Gymnastics - Tucked Back Lever Hold

3 x MAX

Monday

Back Lever for Beginners Week 1 Day 2

Upper Body Strength - Inverted hang Pull-ups

3 x 6

Feet Elevated Push-Up

3 x 8

Supermans

3 x 15

Gymnastics - Back Lever Negatives

3 x 2

Upper body strength - Negative Ring Dips

3 x 5

Pull-up

3 x MAX

Wednesday

Back Lever for Beginners Week 1 Day 4

Strength - Shoulder Flexion with Elastic band

3 x 15 @ 7

Superman

3 x 30 @ 7

Hollow Hold

3 x 30 @ 7

Gymnastics - weighted dislocates

3 x 15

Hanging Knee Raise

3 x 8 @ 8

Gymnastics - Inverted Hangs

3 x 10

Gymnastics - Skin the cat

2 x 3

Gymnastics - Tucked Back Lever Hold

3 x MAX

Thursday

Back Lever for Beginners Week 1 Day 5

Upper Body Strength - Inverted hang Pull-ups

3 x 6

Feet Elevated Push-Up

3 x 8

Supermans

3 x 15

Gymnastics - Back Lever Negatives

3 x 3

Upper body strength - Negative Ring Dips

3 x 5

Pull-up

3 x MAX

Coaches

More from Bloom

Ian Lotter

Ian Lotter, BA Human Movement Science graduate from the University of Pretoria, is an accomplished internationally certified Artistic Gymnastics Coach (FIG 1 & FIG 2). With expertise in strength and conditioning, technical analysis, and exercise prescription, Ian empowers athletes, optimizing their performance.

Louise Lotter

Louise Lotter, a certified fitness trainer, yoga and pilates teacher, vegan nutrition health coach, and holistic health coach, is dedicated to helping clients reach their goals through a holistic approach. With a focus on balance and personal growth, she empowers individuals to enhance their lives and become their best selves.

Unleash Your Strength and Control

Unlock Your Strength. Master the Back Lever. Take your body control and upper body strength to new heights with our expertly designed Back Lever program. Experience progress, achieve goals, and amaze yourself with your newfound abilities. Elevate your trai

Get Master Your Back Lever

FAQs

What is the back lever?

The back lever is a challenging gymnastics exercise that involves suspending your body horizontally while gripping a bar or rings, using your back and core muscles for stability.

Is the back lever suitable for beginners?

The back lever is an advanced exercise and requires a certain level of strength and flexibility. It is recommended for individuals who have already built a solid foundation in bodyweight training and have sufficient upper body and core strength.

How long does it take to achieve a back lever?

The time it takes to achieve a back lever varies depending on individual factors such as strength, flexibility, and training consistency. With regular practice and proper progression, it is possible to make significant progress within a few months.

Can I do the back lever at home?

While it is possible to work on back lever progressions at home, it is important to ensure you have a suitable and secure equipment setup, such as a sturdy pull-up bar or gymnastics rings. It is also recommended to seek guidance from a qualified coach or trainer to ensure proper form and technique.

Are there any prerequisites for the back lever?

Having a strong foundation in bodyweight exercises, such as pull-ups, dips, and core exercises, will be beneficial for progressing to the back lever. Adequate shoulder and wrist mobility is also important to perform the exercise safely and effectively.

How often should I train for the back lever?

Training frequency will depend on individual fitness levels and recovery capacity. It is generally recommended to have at least two to three dedicated training sessions per week, allowing for adequate rest and recovery between sessions.

Can the back lever help with other exercises?

Yes, mastering the back lever can enhance your overall upper body and core strength, which can benefit other exercises such as pull-ups, dips, and various gymnastics movements. It can also improve body control, body awareness, and stability.