Back Lever

Begin by hanging from a bar or gymnastic rings with a pronated grip (palms facing away).

Engage your core and glutes to maintain a straight body position.

Ensure your shoulders are engaged and depressed to protect them from strain.

Focus on keeping your body rigid by squeezing your glutes and engaging your core.

Letting the hips sag or arching the lower back instead of keeping the body rigid.

Losing shoulder-blade control and collapsing into the shoulders.

Progressing to a full lever before the current progression can be held with control.