Deez Barz Calisthenics Gym

TIP from our student Emanuel Pardal

CAN'T MUSCLE UP?

One of the most frequent difficulties in Muscle Up is the transition from Pull Up to Dip. Before swing and timing, hand position and how you grip the bar, that's where it all starts.
- Shorten the distance and transition time
- Improve your grip strength
- Gain more power
- Makes the transition easier

Use an overhand grip:
- grip at the base of the fingers
- grip at the base of index knuckles

BACK LEVER

Back lever is a basic static element in street workout and calisthenics. The back lever is one of the easiest static strength skills to perform. It might also be one of the first skills you master. In street workout and calisthenics, this element is performed on the horizontal bar, parallel bars, etc.

EX*****ON TECHNIQUE: The back lever is performed by lowering from an inverted hang until the athlete’s body is face-down parallel to the ground. This element employs the back shoulder muscles and core muscles, especially, of the lower back.

TRAINING: This is a static element and the most efficient method of mastering it is by doing progressions:
1. Tuck back lever. Back lever strength can be developed through isometric hold. Grab the bar, pass your legs through your arms and assume an upside down tuck position (knees to chest). Perform the “Skin the Cat” exercise. Do it slowly and in a controlled way to understand which muscles are employed.
2. Advanced back lever. Assume the same tucked back lever position and straighten your back. This opens up the hips, so that they are approximate from your body. Start by performing the “Advanced Skin the Cat” exercise. Do it slowly and in a controlled manner. Afterwards, pull yourself up from an inverted hang until your head is facing the ground with your legs overhead. Straighten out the legs at the knees and straighten the hips and back. Spread your legs into the straddle position, as wide as possible. Keep this alignment and lower your body until you’re parallel to the ground and then hold. Remember the wider you keep your legs in a straddle position the easier the element will be to perform.
3. Finally, perform the back lever hold.

📸 photo created by our certified trainer Grégoire Bellemare from Canada 🇨🇦

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