For the rocks, you're rocking whilst maintaining the hold position. Give yourself momentum when in the dish or superman by raising your legs into the air and maintaining tension in the mid-section which will allow you to rock as a unit. It is important to 'feel' the whole body being contracted during the hold and to maintain that feeling throughout the rock. You must continually add momentum during the exercise to maintain motion which is where the challenge comes in.

It depends on the person and their training schedule. For a beginner who is reasonably fit/strong, trains 3 days a week (broken up over the week) and eats and sleeps well it would take about 2 - 6 months.

Awesome tutorial and awesome form. Really different from the other tutorials. Thanks!

Ensure you are perfectly straight (not arched) whilst in the inverted hang. Flex everything in your midsection and maintain this shape. As you lower, focus on maintaining this body shape at all costs. Also, focus on keeping the shoulders pressing down, and getting them as far in front of the rings as possible.Practice the hollow body position with the dish rocks and aim to replicate what you feel in the midsection during your one-legged back lever during the straddle.

Grateful to have stumbled upon this resource. I also really appreciate the humor. Keeps things fun!

Thank you Remigiijus. It has been added to our list; we're eager to hear what you guys want and will produce tutorials that have the greatest demand!

that's the purest back lever i have seen so far (done by enthusiast gymnasts)

I love your tutorials.

Ok after all these years I'm nearly ready to ask out cindy!

We suggest training this skill 2 - 3 days broken up over a week. The back lever puts a lot of stress on the tendons in the arm and sufficient rest should be given, especially when first training this skill.

should i have a hollow body while doing a back lever?

Yes the back lever is a great exercise to grow the biceps since it stretches and also flexes them at the same time. Also, most other rings exercises further develop the biceps.

Whilst most strength skills on the rings benefit other strength skills, it is not directly applicable to the back lever. This is because effort is emphasised on different muscles in support than in back lever position. The best way to progress the back lever is from different variations of the back lever itself.

Yes! It will be one of Lachlan's tutorials and he is in the process of mastering some of the advanced variations to the iron cross to make it a more comprehensive tutorial :)

THE Planche Tutorial is in developmental stages at the moment. At present, there are a lot of tutorials in the pipeline (such as the forward roll and mana) and the list keeps growing! To get updates please check out the tutorial page of our website. One of our aims is to be the most comprehensive and reliable source of information on 'how-to' bodyweight exercises.

You guys are doing a pretty good job, you have to compete with Gymnasticbodies for the best demonstrators though. They got that shit on lock down.

Great tutorial, great progression. I've been kinda lost in knowing how to progress. Still somehow worked towards advanced tuck, but now it's even more clear how to progress ;). Thanx.

awesome tutorial!

Perfect, nonetheless. 10/10 tutorial. So awesome, helped me a lot!

Great tutorial, your site i also very good!