Strength training for a BIG BACK with bodyweight
Hey Steem,
Today I am working some front lever progressions trying to work my way up to a full gymnastic front lever. The full lever involves hanging from a bar or rings and holding the body in a perfectly horizontal position. The front lever works the entire body but predominantly works the back muscles and core. Training this move will give you full body strength and will help you build a big back! Not to mention it looks awesome.
Here I am performing some holds at a slightly easier progression than the full lever by spreading legs apart in what is called the straddle position. Here is a quick play by play of performing this move.
Setting up before the first pull
Straight arms are essential the whole way, rounded back is okay at this point
Pulling up into an inverted straddle hang
Flattening out the back by retracting/contracting the scapula and back muscles
Lower into the straddle lever position, arms straight, back flat, abs contracted, toes pointed and HOLD 10-20 seconds is an ideal amount of time
Another example of the same move on the high bar. A little bit more difficult to get into position but essentially is exactly the same
I repeated this move for 10 sets of 10 seconds hold in the position, 2-3 minutes rest between sets.
The focus here is always on form and quality of the move rather than quantity to build real strength and real muscle.