How to Learn the Back Lever Straddle
The straddle back lever is a horizontal hang below the bar, facing the floor, with your legs spread wide. It builds straight-arm strength through the shoulders, biceps and back on the way to the full back lever.
Back Lever Straddle technique
- Start from a controlled inverted hang
- Lock your elbows and keep your arms straight
- Pull your shoulders down and keep them strong and stable
- Brace your core and tuck your pelvis slightly
- Open your legs into a comfortable straddle position
- Lower slowly with your face toward the floor
- Keep your body parallel to the floor
- Come out of the hold slowly and under control
Key progressions
These are the main building blocks you work on before the Back Lever Straddle feels solid:
- Band-Assisted Back Lever Straddle
- Back Lever Straddle Negative
- Back Lever Straddle Leg Extension Raise
The 3-stage training path
In Raw Control the Back Lever Straddle is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Inverted Hang Hold
- Tuck Back Lever To Inverted Tuck Hang
- Tuck Back Lever Hold
- Arch Body Reps
Training 2
- Skin The Cat
- Back Lever Straddle Leg Extension Raise
- Band-Assisted Back Lever Straddle Hold
- Straddle Reverse Hyper Extension
Training 3
- Back Lever Straddle Leg Extension Raise
- Inverted Hang Straddle To Back Lever Straddle
- Band-Assisted Back Lever Hold
- Reverse Hyper Extension
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Back Lever Straddle fits
Each skill line runs through all three levels. This is the path for the Back Lever Straddle:
More advanced skills
Train the Back Lever Straddle with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.