# Back Lever Progression Tree (L3 – L7)

> The Back Lever is a prone horizontal straight-arm static hold suspended beneath gymnastic rings or a pull-up bar with the shoulders in hyperextension. Classified across Overcoming Gravity Levels 3 to 7, it serves as the primary structural bridge toward advanced straight-arm skills like the Planche and Iron Cross because it progressively loads the distal biceps tendon and anterior deltoid in full elbow extension.

- Canonical URL: https://enixfit.com/trees/back-lever
- Apparatus: Rings, Bar
- Target Muscles: Anterior Deltoids, Pectoralis Major, Biceps Brachii (Distal Tendon), Latissimus Dorsi, Erector Spinae & Gluteus Maximus

## Biomechanical Overview
Supinated grip (chin-up grip) Back Levers place maximal tensile stress on the biceps tendon and prepare the elbows for Planche and Maltese, whereas pronated grip reduces biceps load.

## Progression Stages & Readiness Gates
| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | [German Hang & Skin the Cat Base](https://enixfit.com/exercises/tuck-front-lever) | L3 | DURATION | Mobility & Tendon Prep | 8 Strict Pull-Ups + Shoulder Extension Mobility | 3 sets × 20s German Hang with straight elbows |
| 2 | [Full Back Lever & Dragon Flag Tension](https://enixfit.com/exercises/dragon-flag) | L7 | DURATION | 1.00× Prone Lever | 4 × 15s Advanced Tuck Back Lever | 4 sets × 12s Full Back Lever with supinated grip |

## Frequently Asked Questions
### Should I learn the Back Lever before the Front Lever or Planche?
Yes. The Full Back Lever (OG Level 7) is significantly easier mechanically than the Full Front Lever (Level 10) or Straddle Planche (Level 11) and provides essential elbow and biceps tendon conditioning.