Tuck Back Lever with gym rings
The tuck back lever is an advanced calisthenics exercise that challenges the entire upper body, especially the lower back, front shoulders, chest, and biceps. Unlike the straight back lever, the body is held in a tucked position here, which reduces the difficulty level—making it ideal as preparation for the full back lever.
The next progression levels are the one leg back lever and the straddle back lever, where the legs are spread apart, eventually leading to the full load in the full back lever.
Necessary equipment
~e5724973d14549c23ea8a586b5736b36.png?alt=media)
Tuck Back Lever with gym rings - the correct execution
- Begin in an inverted hang with your arms straight
- Pull your knees toward your chest
- Activate your abdominal and glute muscles to stabilize your body
- Try to keep your arms straight and actively contract your biceps
- Lean your body back into a horizontal position
- Hold your hands in the position that feels most comfortable for you, whether palms facing forward (pronation) or backward (supination)
- Ensure that your calves are parallel to your upper body and your thighs remain close to your torso
- Control your movement back to the inverted hang or lower your feet to the ground to finish the exercise
The exercise Tuck Back Lever is intended to be used as a hypertrophy, technique exercise.
Which muscles are trained by Tuck Back Lever?
Primary trained muscles for Tuck Back Lever
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Secondary trained muscles for Tuck Back Lever
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Alternative variants of Tuck Back Lever with gym rings:
Advanced Tuck Back Lever
The advanced tuck back lever with open hips is an intermediate stage between the tuck back lever and the one leg back lever. In this position, the legs remain bent while the hips are more open, increasing the load on the lower back, shoulders, chest, and biceps. This position requires more strength and stability in the shoulder girdle, as the extended lever arm from the open body posture demands greater effort.
Necessary equipment
Advanced Tuck Back Lever - the correct execution
- Begin in an inverted hang with your arms straight
- Bend your knees and lift them until your hips form a 135-degree angle
- Activate your abdominal and glute muscles to stabilize your body
- Try to keep your arms straight and actively engage your biceps
- Lean your body back into a horizontal position
- In the final position, attempt to elongate your torso and straighten your spine
- Hold your hands in the position that feels most comfortable for you, whether palms facing forward (pronation) or backward (supination)
- Ensure that your hips maintain the 135-degree angle
- Control your movement back to the inverted hang or lower your feet to the ground to finish the exercise
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!